Programming KW07 2026

Montag, 09.02.2026

CrossFit

Pre-workout strength
5 sets:
1 snatch deadlift with a pause at mid-thigh
1 snatch pull
1 hang snatch
– Build to a heavy set of the complex.

For time:
100 double-unders
10 snatches (43/61 kg)
80 double-unders
8 snatches (47/70 kg)
60 double-unders
6 snatches (52/79 kg)
40 double-unders
4 snatches (56/84 kg)
20 double-unders
2 snatches (61/93 kg)

Hybrid

On a 12 min. Clock
4x8 Front Squats @RPE 8
-Use the same weight across all sets. 

AMRAPx15
15 cal. Bike 
2 Lanes Sled Push (50kg)
20 Jumping Air Squats
15 cal. Ski
2 Lanes Walking Lunges (2x10/2x15kg)
20 Butterfly Sit-Ups

Dienstag, 10.02.2026

Crossfit

EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

Post-workout accessory
EMOMx6
Min1: 8 KB-Single Leg Deadlifts / Leg 
Min2: 10/12 cal. Row 

Hybrid

Every 1:30x5
6 Strict Press @RPE 7-8
-Use the same load across all sets. 
-From floor

AMRAPx8
20 Double Unders / Single Unders
15 Wall-Balls (6/9kg)
10 Burpees to target

Rest 2 min. 

AMRAPx8
200m. Ski
15 DB-Clean (2x10/2x15kg)
10 DB-Push Press (2x10/2x15kg)

Mittwoch, 11.02.2026

Crossfit

5 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
– Rest 2:00 between sets.

Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Use a med ball or dumbbell, if desired.

Hybrid

On a 12 min. Clock
5x6 Deadlifts @RPE 8 
-Use the same load across all sets. 

AMRAPx15
5 Knee Over Hip / Toes to bar
10 alt. DB-Snatches (15/22,5kg)
15 cal. Row
5 Burpees
10 Box Jump overs (20'/24')
15 cal. Bike

Donnerstag, 12.02.2026

Crossfit

Open 11.3
AMRAP 5:
1 squat clean (47/75 kg)
1 shoulder-to-overhead

Post-workout strength
On a 10:00 clock:
Build to a heavy clean and jerk

Hybrid

E2MOMx5
8 Front Rack Lunges @RPE 8
-Use the same load across all sets.
-From floor

AMRAPx7
1 Lane Sled Pull (50kg)
15 KB-Swings (16/24kg)
10 KB-Goblet Lunges

Rest 2 min. 

AMRAPx7
1 Lane Burpee Broad Jumps
15 DB-Renegade Rows (2x10/2x15kg)
10 DB-Thrusters (2x10/2x15kg)

Freitag, 13.02.2025

Crossfit

Pre-workout strength
5 sets:
5 deadlifts
– Build in load.

For time:
15-12-9-6-3
Deadlifts (70/102 kg)
30-24-18-12-6
Bar-facing burpees

Hybrid

On a 12 min. Clock
4x8 Back Squats @RPE 7-8

EMOMx8
Min1: 10/12 cal. Standing Bike
Min2: 8 Burpee Box Jump Overs (20'/24')

Rest 2 min. 

EMOMx8
Min1: 10/12 cal. Row
Min2: 12 Weighted Box Step-Ups (15/22,5kg)

Weightlifting

Skill: Hip Power Clean (+Jerk)

Workout: E1.5MOMx7 - 1+2 @moderately heavy+

Strength: Deadlifts - 4x4 HEAVY

Samstag, 14.02.2026 

Crossfit

3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (6/9 kg) (2.7/3 m), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

Hybrid

AMRAPx30
1000m. Row
100m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts (2x16/2x24kg)
1000m. Ski
10 Lanes Sandbag Carry (30/45kg)
10 Sandbag Over Shoulder 

Sonntag, 15.02.2026

Crossfit

"ELLEN"
3 rounds for time:
20 burpees
21 DB snatches (15/22.5 kg)
12 DB thrusters (15/22.5 kg)

3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm

Long Distance

AMRAPx60
Teams of 2 YGIG
200 cal. Bike
100 Burpee Box Jump Overs (20'/24')
100 Sync. Lunges
10 Wall-Walks
200 cal. Row
100 alt. DB-Snatches (15/22,5kg)
100 Sync. Air Squats 
10 Pull-Ups / C2B / Muscle Ups