WORKOUT KW9

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.

MONTAG 24.02.2025

WORKOUT

RX

AMRAP 10:

20 alternating single-leg squats

10 power cleans (56/84 kg)

SKILL/STRENGTH WORK

Pre-workout

On a 8:00 clock:

Build to a heavy complex

1 clean grip deadlift

1 clean pull

1 hang power clean

1 power clean

DIENSTAG 25.02.2025

WORKOUT

RX

3 rounds for time:

15 chest-to-bar pull-ups

25 hand-release push-ups

400-meter run

SKILL/STRENGTH WORK

Post-workout

4 sets:

:20 flutter kicks

:10 rest

:20 alternating V-ups

:10 rest

MITTWOCH 26.02.2025

WORKOUT - HEAVY DAY

Deadlift

10-8-8-4-4-4

STABILITY WORK:

Pre-workout

2 sets:

10 monster walk steps, forward

10 monster walk steps, backwards

10 banded sumo stance good mornings

10 banded pull-aparts

DONNERSTAG 27.02.2025

WORKOUT

RX

3 rounds for time:

800/1,000-m row*

100 double-unders

*If rowing is not an option, substitute with skiing for the same distance.

SKILL/STRENGTH WORK

Post-workout

Accumulate:

30-50 straight leg deadlift

FREITAG 28.02.2025

WORKOUT

On a 10:00 clock:

50 wall-ball shots (6/9 kg) (2.7/3 m)

50/60-cal row/ski

Max single-DB box step-ups (51/51 cm) (15/22.5 kg)

SKILL/STRENGTH WORK

Post-workout

Accumulate:

10 DB Turkish get-ups/arm

SAMSTAG 01.03.2025

OPEN WOD 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the

burpees and hang clean-to-overheads.

WORKOUT VARIATIONS

Rx’d: (Ages 16-54)

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Scaled: (Ages 16-54)

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Masters 55+:

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Scaled Masters 55+:

♀ 10-lb (5-kg) dumbbell

♂ 20-lb (10-kg) dumbbe

SONNTAG 02.03.2025

FREE GYM!