Warmup:

Banded 7s*, then..

8 Min AMRAP:

5 Inchworm push ups

10 Iron crosses

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

5 deadlifts (climb in weight)

:30 Bike

Then…

Squat Hip Sequence**

Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Overhead Squat

5,4,3,2,1

Add weight ea set

Video courtesy of Catalyst Athletics.

Final time attacking our Overhead Squats this cycle before we re-test out 5X5. Just like last week with Deficit Deadlifts and Push Press, our goal today is a heavy set of 5, followed by an even heavier set of four, then an even heavier set of 3, followed by an even heavier set of 2, and finishing off with the heaviest single you can do.  If that becomes a new 1RM, awesome!  If not, make it heavy for the day.

WOD:

For Time:

21-15-9 – Cal Bike

15-12-9 – Deadlifts (250/175)

Video courtesy of Monroe Miller.

On the bike, make your focus an aggressive, but repeatable cadence number to maintain that will allow you to get right to your deadlifts.

Scaling Options:

Bar weight -> 225/150 -> as needed (aim for 70% of 1RM) (ELITE: 315/220)

Cool Down:

Iron Cross Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Hope everyone is recovered from 26.1.  Looking forward to seeing what 26.2 has in store for us!

Warmup:

Bear crawl 30’

Reverse bear crawl 30’

Inchworm 30’

Duck walk 30’

10 Hollow rocks

2 wall walks

:20 handstand hold

On rig – Perform 5 reps of: scap pull ups, kip swings, Strict knee raise, kipping knee raise

WOD:

12 Rounds For Time:

4 Handstand Push Ups

8 Toe2Bar

12 Air Squats

Video courtesy of Rebecca Fuselier.

12 Rounds = Not. A. Sprint.  What we want to see today is a steady, consistent effort from round to round.  On the HSPUs and Toe2Bar, break up the reps early and often to allow you to not get overly fatigued during the round.

Scaling Options:

HSPUs -> Pike Push Ups off a box or floor -> high kneel DB strict press (ELITE: Strict HSPU)

Toe2Bar -> alt single leg T2B -> Kipping Knee/Leg Raise -> Strict Knee/leg raise

Cool Down:

Cobra Pose – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

400M jog

-into-

3 Sets:

10 Cossack Squats

10 Squat 2 Stand

10 Box Step Up and Overs

4 Wall Ball Thrusters (light)

5 Tuck Jumps

WOD Prep:

3 Sets:

2 Box Jump Overs (practice transitions)

3 Wall Balls

2 Step overs (with Medball)

-Build in pace-

WOD:

CrossFit Open 26.1

For Time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

Female: 14-lb Medicine ball, 9-foot target, 20-inch box

Male: 20-lb Medicine ball, 10-ft target, 24-inch box

Video courtesy of The CrossFit Games.

It’s HERE!!!  What a way to kick off the 2026 CrossFit Open!  Don’t think of this one as any kind of a sprint.  Rather make it a controlled effort to make it up the mountain and then hang on going back down!  Know going in that your legs are going to get fatigued.  Don’t let that make your squat mechanics go out the window.  Still keep that back nice and straight in the wall balls. Land as softly as you can in the box jump overs and keep the core engaged in the med ball carry box step overs.  Let’s GO!!!

Scaling Options:

Men: 14-lb medicine ball,

10-foot target, 24-inch box

(may step up)

Women: 10-lb medicine ball,

9-foot target, 20-inch box

(may step up)

Outside of this, scale as needed

Cool Down:

Couch Stretch – 2 Min per leg

Pigeon Pose on box – 2 Min per leg

Video courtesy of The CrossFit Games.

The 2026 CrossFit Open, presented by Air National Guard, will kick off in San Jose, California, at Moffett Federal Airfield, home of the 129th Rescue Wing, a California Air National Guard unit.

After the workout is announced, four of the best athletes in the sport will be the first to throw down in Open Workout 26.1. Right after they throw down, four Airmen will take on 26.1 themselves.

Tune in on Feb. 26 at 12 p.m PT to watch Jayson Hopper vs. Dallin Pepper vs. Colten Mertens vs. Austin Hatfield.

Warmup:

8:00 AMRAP:

:30 Echo Bike

:30 Box Step Ups

5 Inchworm Push Ups

5 DB deadlifts

5 DB Hang Power Cleans

3 Spider-Man Lunge per side

WOD:

5 Sets:

:45 Work/:15 Rest

Min 1 – Max Cals Echo Bike

Min 2 – Max Reps Burpees

Min 3 – Max Reps Box Step Overs (20”)

Min 4 – Max Reps Dual DB Power Clean & Jerk (35/25)

Min 5 – Slow & Controlled Spider-Man Lunge (don’t count reps)

Score = total cals and resp of first 4 minutes of each set

Video courtesy of Functional Bodybuilding.

Consistency is the order of the day.  That means the :45 work you do per minute on round one should look just like the 45 seconds of work you do in round 5. And yes, minute 5 in each set, you’re doing an active recovery movement.   This will allow recovery but keep your heart rate elevated.  Our goal is to never let it drop down during the whole 25 minutes.

Scaling Options:

Bar weight -> 75% of Power Clean 1RM -> as needed

HSPU -> Pike Push ups off box or floor -> High kneel DB press

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose – 1 Min per side

Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needed

10 Bow 2 Bend

8 push up to down dog

On Rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press

Videos courtesy of Runify and Mayhem Athlete, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

S/S/S:

Push Press

5,4,3,2,1

Add weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting Push Press prior to the re-test of our 5X5.  Just like with deficit deadlifts the other day, the goal is getting heavier each set and finishing with the heaviest single for the day.  While it’s great if that last single is a new 1RM, but if it isn’t, don’t lose sleep over it. Rather focus on making the lifts heavy for today.

WOD:

15 Min AMRAP:

200M Run

10 Pull Ups

5 Deadlifts

3 Power Cleans

Bar weight – 135/95

Video courtesy of Mayhem Athlete.

Pacing will be your friend today.  Don’t try to sprint through any piece of this.  Find a pace you can maintain from minute 1 through minute 15.

Scaling Options:

Run -> 250M Row

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Bar weight ->115/80 -> as needed (ELITE: 185/130)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

1:00 Row

5 Back Roll to V-Sit

10 Dead Bugs

10 Iron Cross

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Box get overs (lower than WOD height)

Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

S/S/S:

Deficit Deadlift

5,4,3,2,1

Add weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our Deficit Deadlifts prior to our 5X5 re-test.  What we are looking for today is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double.  Then the last set will be the heaviest single for the day.  If that happens to be a new 1RM, awesome!  If it isn’t, just make it heavy for the day.

WOD:

4 Rounds For Time:

15/12 Cal Row

8 Burpee Box Get Overs (40”)

Video courtesy of Triangle CrossFit.

Focus on a hard leg drive per stroke on the row so your heart rate doesn’t sky rocket. This way you won’t be out f=of breath going to the burpee box get over.  For the burpee box get overs, would suggest stepping up out of the burpee so you are poised for the jump up onto the box.

Scaling Options:

Box height -> 30” -> as needed (ELITE: 48”)

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side

Pic courtesy of The CrossFit Games.  The 2026 worldwide CrossFit Open begins this week!  Tune into the CrossFit Games website on 1300 our local for the 26.1 WOD announcement.  If you still want to register for the Open, click on the above pic.  Also, choose Joint Strike CrossFit for both your affiliate and team.

Warmup:

1:00 Ski Erg

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Cobra to hip snap

10 PVC pass thrus

10 PVC OHS

5 PVC Drop Snatch*

Super Squat Hip Sequence**

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

Videos courtesy of Catalyst Athletics and Mobility WOD, respectively.

S/S/S:

3-Position Snatch (Floor, Hang High Hang)

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

%s Based on 7Jan 1RM

Last time hitting our Snatch Complex prior to our Oly re-test on 18Mar.  Again, %s go up, so take advantage of the longer set times to allow you time to get the work in.

WOD:

21-18-15-12-9:

Power Snatch (95/65)

Cals Ski Erg

Video courtesy of Train FTW.

Good barbell cycling and efficient strokes on the Ski Erg will get you through this one.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Banded Overhead Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

3 Rounds:

1:00 Row (increase pace ea round)

5 Med ball Squats

5 med ball thrusters

5 hang muscle cleans

5 Front Squats

-Then…

On Rig – Perform 5 reps of: scap pull ups, kip swings, Strict knee raise, kipping knee raise

Barbell warmup – With an empty barbell and hand in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin

WOD:

CrossFit Open 11.5

20 Min AMRAP:

5 Power Cleans (145/100)

10 Toe2Bars

15 Wall Balls (20#/14#) (10’/9’)

Video courtesy of The CrossFit Games.We finish up our trip down CrossFit Opens of the past with a trip all the way to the first CrossFit Worldwide Open.  11.5 is a test of grip endurance, leg drive, and mental grit.  20 minutes is a good chunk of time to move, so don’t come in on fire.  Find a pace at the beginning that you can maintain throughout the 20 min.  Haven’t signed up for the Open yet?  There is still time!  Click here to go to the Games website to register.

Scaling Options:

Bar weight -> 130/75 -> as needed

Toe2Bar -> alt single leg T2B -> Kipping Knee/Leg Raise -> Strict Knee/leg raise

MB weight -> 14/10 -> as needed

Cool Down:

Cobra Pose – 2 Min

Roll out quads and hamstrings – 1 min per body part per side

Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

8 box step overs

Spider-Man Lunge 30’

Inchworm 30’

5 KB deadlifts

5 Russian swings

Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk, split jerk

Video courtesy of Runify

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

-Add 1 Jerk at the end of each set-

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Clean & Jerk complex this cycle.  Time per set goes up as the reps and %s increase.  Don’t rush these!

WOD:

3 Rounds For Time:

400M Run

25 Am KB Swings (55/35)

10 Single DB Box Step Over (50#/35#) (20”)

Time Cap – 16 Min

Video courtesy of Mayhem Athlete.

How you choose to hold the DB in the box step overs is completely up to you as long as A) your hand stays in contact with the DB, and B) the DB does not rest against the leg as you step up on or off the box.

Scaling Options:

Run -> 500M row

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Box height -> 16 -> as needed (ELITE: 24”)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Row

10 Alt Lunges

10 Bow to Bend

:30 Kneeling wrist stretch

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Scorpions

10 Over & Backs

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Pups of Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

Double EMOM Day!

EMOM 10:

Odd – AMRAP of 4 Alt DB Front Rack Lunges + 4 Dual DB Deadlifts

Even – :45 Max cals – Rower

-Rest 3:00

EMOM 10:

Odd – AMRAP of 4 Pull Ups + 4 DB Push Press

Even – :45 Max cals – Ski Erg

DB weight – 35/25

Score = total cals + total completed rounds

Video courtesy of CrossFit HQ.

All about the reps and cals today!  On the odd minutes, even though it says AMRAP, make sure to stop maybe 10 seconds prior so you can transition to the movement in the even minutes (no break between minutes).

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Pull ups -> Banded strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle Stretch – 1 Min per side