Pic courtesy of BoxRox. A big Thank you to Dave Castro for the programming of the 2026 CrossFit Open. Our fitness was challenged and we came out better for it. Training for next year begins NOW!
Warmup:
1:00 Row
5 Back Roll to V-Sit
10 Dead Bugs
10 Iron Cross
:30 Jump Rope
10 Calf Pedals in Down Dog
:30 Jump Rope
Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin
S/S/S:
Deficit Deadlift
5X5
Add weight ea set
Compare to 14Jan2026
Video courtesy of Rogue Fitness.
We begin re-test week with a repeat of 5X5 on our deficit deadlifts. If you hit each session of deadlifts this cycle, you should be able to go heavier per set than you did on 14Jan.
WOD:
For Time:
40-30-20-10: Cal Row*
100-80-60-40: Double Unders
*Female Cals for Row: 35/27/18/8
Video courtesy of Kristi O’Connell.
Straight up grind today! Do not think any of this will be a sprint until the last round. Consistent pace is your friend!
Scaling Options:
Dubs -> 50-40-30-20 -> 200/160/120/80 Single Unders
Video courtesy of The CrossFit Games. Last WOD of the 2026 CrossFit Open! Let’s Go!
Warmup:
2 rounds:
10 Banded Pass Throughs
10 Banded Strict Press
10 Cossack Squats
-into-
3 rounds:
5 Squat2Stands
3 Power Cleans (Empty Bar)
3 Front Squats (Empty Bar)
3 Thrusters (Empty Bar)
3 Burpee Over Bar
WOD Prep:
3 sets at workout pace:
2 burpee over bar
2 Power Cleans
2 Thrusters
Go light weight on first round, WOD weight 1 in second round, and WOD weight 2 in third round
WOD:
CrossFit Open 26.3
For Time:
2 Rounds of:
12 Burpees Over the Bar
12 Cleans @ Weight 1
12 Burpees Over the Bar
12 Thrusters @ Weight 1
2 Rounds of:
12 Burpees Over the Bar
12 Cleans @ Weight 2
12 Burpees Over the Bar
12 Thrusters @ Weight 2
2 Rounds of:
12 Burpees Over the Bar
12 Cleans @ Weight 3
12 Burpees Over the Bar
12 Thrusters @ Weight 3
Time cap: 16 minutes
Weights:
Male – 95/115/135
Female – 65/75/85
For official score cards, versions, and scale options, click here.
QUICK START
Start standing tall.
At “go,” begin by completing 2 rounds of:
12 burpees over the barbell
12 cleans at the lightest weight
12 burpees over the bar
12 thrusters at the lightest weight
Athletes must change their own weights.
Then, complete 2 rounds of:
12 burpees over the barbell
12 cleans at the middle weight
12 burpees over the bar
12 thrusters at the middle weight
Athletes must change their own weights.
Then, complete 2 rounds of:
12 burpees over the barbell
12 cleans at the heaviest weight
12 burpees over the bar
12 thrusters at the heaviest weight
Time stops at the completion (lockout) of the final thruster.
NOTES
Time does not stop at any time during this workout.
Athletes MUST:
Use exactly the prescribed weights during each round.
Use one barbell during the workout.
Change their own weights (no outside assistance is allowed).
Place collars on the outside of the plates.
Athletes may change the weights at any time after completing their second and fourth rounds of thrusters.
TIEBREAK
A tiebreak time will be taken after each set of thrusters is completed.
The LAST completed set of thrusters will be your tiebreak
Athletes who complete the workout under the time cap will not enter a tiebreak score.
In the event of a tie on reps completed, the athlete with the faster tiebreak time will win the tie.
This workout is all engine management under barbell fatigue. We are double-dipping the burpees each round, which elevates the heart rate while the cleans and thrusters demand efficiency as the bar gets heavier. Athletes must stay smooth early and controlled so they can handle the heavier barbell work later in the workout.
Because athletes must change their own weights, preparation and organization will make a big difference. Efficient transitions can save significant time and prevent unnecessary fatigue.
For advanced athletes, the goal is to move with controlled aggression early, keeping the barbell cycling smoothly while minimizing time during weight changes. The faster you reach the heavier bar, the more time you have to work there.
For most athletes, this workout should be approached with controlled pacing through the first section. Avoid sprinting the burpees or rushing the early barbell work so you still have the capacity to handle the heavier weights later in the workout.
Everyone should treat the burpees as breathing management, using them to bring the heart rate down slightly before returning to the barbell.
Scaling Options:
*See official score card for scales and versions. *
The third and final live announcement of the 2026 CrossFit Open, presented by Air National Guard, is heading to Gymreapers Wodapalooza Miami Beach.
Open Workout 26.3, presented by Rogue, will feature Danielle Brandon vs. Arielle Loewen vs. Olivia Kerstetter!
On Thursday, March 12, three of the fittest athletes in the world will descend upon Miami Beach to throw down alongside all competitors and spectators able to complete the workout on-site the rest of the weekend.
How to Watch
Date: March 12, 2026
Time: 12 p.m. PT — Open Workout 26.3 announced
Where to Watch: CrossFit Games website and YouTube channel
Warmup:
Banded 7s*, then..
8 Min AMRAP:
:30 Ski Erg
5 Inchworm push ups
10 Spider-Man Lunge w/twist
10 PVC Pass thrus
:30 Row
Then…
Squat Hip Sequence**
Barbell warmup – With an empty bar and hands Snatch grip, perform 5 reps of:, Dip/Shrug/ Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat, Squat Snatch
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:
Every 2 Min for 10 Min:
2 Reps of…
1 Power Snatch
1 Overhead Squat
Bar weight – 50-60% of Snatch 1RM
Video courtesy of Wil Fleming.
Like the Cleans on Tuesday, we want to see the movement patterns as something that is repeatable every two minutes. Focus on a good pop of the hips to push the ground away and landing solid under the bar in the Power Snatch, then keeping the shoulders and core engaged in the OHS.
WOD:
20 Min AMRAP:
12/9 Calorie Ski Erg
:30 OH Plate Hold (45/25)
15/12 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows
Video courtesy of Fit to Prove.
Today’s active recovery WOD will give us a little bit of a cardio kick, with some good core stability and leg stamina work.
Today and tomorrow is all about more active recovery movements to keep us good and prepped for whatever 26.3 will throw at us Friday. That does not mean today and tomorrow will be easy. Focus on good movement patterns in each of these tabatas. In case there is any confusion, you will do all 8 sets of :20 work/:10 rest on the Echo Bike first. You will then rest one minute before doing 8 more sets on the walking lunges. This pattern continues until you finish 8 sets on all movements.
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
S/S/S:
Every 2 Min for 14 Min, complete:
4 Cleans @ 75% of 1RM
Video courtesy of Catalyst Athletics.
What we are looking for today is repeatable performance every 2 minutes. Do not rush these reps. Rest your hips each rep.
WOD:
21-15-9:
Deadlifts (225/155)
Am KB Swings (55/35)
Lots of hip hinging today. Keep the back tight throughout!
Scaling Options:
Bar weight -> 185/130 -> as needed (ELITE: 275/190)
10 Walking Lunges (Rounds 2-3 practice with light dumbbell overhead)
10 Light Dumbbell Snatches (Practice transitions)
5 Kip Swings
5 Ring Rows (or 3 Pull Ups)*
* Those who HAVE Ring Muscle ups, change this each round from Pull Up – Chest to Bar – Muscle Ups)
WOD Prep:
2-3 Sets:
10ft Single Arm Overhead Dumbbell Lunge (build in weight)
4 Dumbbell Snatch (build in weight)
2 Pull Ups – Chest to Bar (1 Ring Muscle Up in set 3)
WOD:
CrossFit Open 26.2
For Time:
80-ft Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatches
20 Pull-Ups
80-ft Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatches
20 Chest-to-Bar Pull-Ups
80-ft Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatches
20 Ring Muscle-Ups
Time cap: 15 minutes
DB weight 50/35
For all standards and the official score sheet go here.
SETUP GUIDANCE:
• The dumbbell must remain at least 5 feet away from the pull-up bar and rings.
• Measure and mark the lunge lengths in advance. Painters tape is a quick/easy way to accomplish this. If your gym setup makes it difficult to do 20 feet at a time, as long as 80 feet are accomplished, the lunge track may be shorter than 20 feet, but cannot be longer than 20 feet.
This is shoulder endurance under pressure. The overhead lunges challenge stability while the pulling movements progressively increase in difficulty. Athletes who stay composed early and protect their shoulders will have the best shot at attacking the ring muscle-ups at the end.
For athletes chasing their first ring muscle-up, this workout creates the perfect opportunity; controlled pacing through the first two rounds can leave enough time and energy to take real attempts when you reach the rings. Hitting that first muscle-up can be the highlight of an athlete’s year, so make sure to celebrate it in a big way.
For advanced athletes, the challenge is speed with control. Efficient lunges, fast dumbbell cycling, and disciplined pulling sets will determine how quickly you reach the ring muscle-ups and how much time you have left to accumulate reps or finish strong.
Scaling Options:
See official score sheets for official scales (if registered)
The second live announcement of the 2026 CrossFit Open, presented by Air National Guard, features an epic showdown in Portugal!
Open Workout 26.2, presented by Velites, will showcase three of Europe’s best: Lucy Campbell vs. Mirjam von Rohr vs. Aimee Cringle!
On Thursday, March 5, these three elite competitors will face off live from CrossFit Black Edition, the current global leader in Open registrants, with over 400 and counting!
How to Watch
Date: March 5, 2026
Time: 1 p.m. local time (8 p.m. Lisbon time) — Open Workout 26.2 announced
Where to Watch: CrossFit Games website and YouTube channel
Warmup:
2 Sets:
:30 Ski erg
8 box step overs
Spider-Man Lunge 30’
Inchworm 30’
5 empty bar deadlifts
5 empty bar hang power cleans
Then…
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
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
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%
-Add 1 Jerk at the end of each set-
%s Based on 7Jan 1RM
Video courtesy of Catalyst Athletics.
Last time hitting our Clean & Jerk complex this cycle before we do our Oly re-test. Once more, time per set goes up as the reps and %s increase. Don’t rush these!
WOD:
3 Sets for Reps/Cals:
:45 work/:!5 rest
Minute one – Max reps Box Step Ups (20)
Minute two – Max Cals Ski Erg
Minute three – Max Reps Power Cleans (135/95)
Minute four – Rest
Take today more as an active recovery day to get us prepped up for tomorrow. Nothing on here should hurt during these rounds.
Videos courtesy of Runify and CrossFit Invictus, respectively.
WOD:
25 Min AMRAP:
400M Run
16 Russian KB Swings (70/55)
4 Rope Climbs (If all ropes are taken, sub 8 strict pull ups)
Video courtesy of WOD Prep.If you haven’t guessed it, our common theme this week is steady, repeatable pace. Today’s WOD is no different. 25 minutes is a good chunk of time. If I come out too fast on my first round or two, there is a very good chance I will run out of gas very early in this WOD. Not something I want to do. That said, don’t go to the opposite end and treat today like a leisure walk in the park. Still move with a purpose but have the mindset of whatever pace you begin with in minute one, you can still do that pace on minute 25. The choke-point on this one is likely the rope climbs. Be safe and don’t rush to the next one if your grip is not there. Make sure you are prepared every time you go up the rope.
Scaling Options:
Run -> 500M row
KB weight -> 55/35 -> as needed (ELITE: Am KB Swings at RX weight)
Rope Climb -> 2 Rope Walks per rope climb (if all ropes are taken scale for 16 ring rows)
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)
Joint Strike CrossFit 