WORKOUT KW9

Welcome to February! This month, we’ll continue to prepare athletes for the CrossFit Open, which begins on February 26.

MONTAG

WORKOUT

2 sets:

AMRAP 3:

100-m run

10 pull-ups

Right into. ..

AMRAP 3:

Freestanding handstand hold

– Rest 2:00 between sets.

– Every second of the handstand hold is a rep.

SKILL/STRENGTH

Pre-workout skill

3 sets:

20 alternating shoulder taps

– Increase difficulty across each set.

DIENSTAG

WORKOUT

For time:

60/75-cal row/ski

21 back squats (56/84 kg)

60/75-cal row/ski

15 back squats

60/75-cal row/ski

9 back squats

SKILL/STRENGTH

Post-workout accessory

Accumulate:

75 GHD hip extensions

MITTWOCH

WORKOUT

3 rounds for time:

100 double-unders

25 burpees to a target

15 knees-to-elbows

– Perform burpees to your knees-to-elbows bar.

STRENGTH/SKILL

Post-workout accessory

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

DONNERSTAG

// HEAVY DAY

WORKOUT

Every 2:00 for 10 rounds:

1 clean and jerk

ENDURANCE

E5MOM for 40 minutes:

400/500m row/ski or 1250m Bike

20 Wall balls 6/9 kg

10 DB-snatches 15/22.5 kg

FREITAG

// CROSSFIT OPEN

WORKOUT

Open Workout 26.1

SAMSTAG

// TEAM

STAMINA:

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

GYMNASTICS

4 sets

8 strict pull-ups

0:30 double unders

1:00 Rest

WORKOUT

TEAM CHIPPER DIANE

For time:

90 deadlifts (70/102 kg)

90 handstand push-ups