Video courtesy of The CrossFit Games.

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.

Scaling Options:

Plate weight -> 35/15 -> 25/10 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

1:00 Bike

10 Alt Lunges

10 Hollow Rocks

10 Twisting Push Ups

1:00 Bike

10 Kneeling Lat Stretch

10 Ring Rows

10 Alt V-Ups

WOD:

Middle of the Week TABATA!

8 Sets, :20 Work/:10 Rest

Tabata 1 – Echo Bike

Tabata 2 – Walking Lunge

Tabata 3 – V-Ups

Tabata 4 – Push-up

Tabata 5 – Ring Row

– Rest 1:00 b/t Tabatas –

Score = Total Cals + Total Reps

Video courtesy of CrossFit HQ.

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.

Scaling Options:

Push ups -> off a bench

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle Stretch – 1 Min per side

Warmup:

5 Inchworm push ups

10 Alt Toe Touch in Down Dog

10 Spider-Man Lunge w/twist

10 Bow2Bends

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

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)

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

Cool Down:

Iron Cross Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Kneeling Lat Stretch

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

Video courtesy of Runify.

WOD:

5 Rounds:

400M Run

15 Burpee to Kipping Pull Up

Time Cap: 25 Min

Video courtesy of Mayhem Athlete.

Be aggressive, but not sprinting on your runs, then steady movement on the burpee to kipping pull ups.

Scaling Options:

Run -> 500M Row

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up -> Burpee to 6” jump

(ELITE: Do w/vest)

Video courtesy of OPEX Fitness. Quick demo of burpee to jumping pull up

Cool Down:

Scorpion Pose – 1 Min per side

Spider-Man Lunge hold – 1 min per side

Video courtesy of The CrossFit Games

Warmup:

400M Jog or 2:00 cardio

-into-

3 Rounds

10 Banded Pass Throughs

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.

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)

DB -> 35/20 -> 20/10 -> as needed or no weight

Pull Ups -> Jumping Pull Ups -> Ring Rows

Chest2Bar -> Chin-above Pull Ups -> Jumping Chest2Bar -> Jumping Pull Ups -> Ring Rows

Muscle Ups -> C2B Pull Ups -> Pull Ups -> Jumping C2B -> Jumping Pull Ups

Cool Down:

Roll out Lats – 2 Min per side

Couch Stretch – 2 Min per side

Video courtesy of The CrossFit Games.

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.

Scaling Options:

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

Bar weight -> 95/65 -> as needed (ELITE: 165/115)

Cool Down:

Pigeon Pose on box – 1 Min per leg

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

5 KB deadlifts

10 Kneeling Lat Stretch

10 Scorpions

5 Russian Swings

2 rope walks

5 toe2rope**

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)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell mash on forearms – 1 Min per side

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