Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

5 Box Get overs – see video below, courtesy of Crooked River CrossFit)

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  The goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.

WOD:

AMRAP 15:

3 Wall Walks

5 Burpee Box Get Overs (48”/40”)

15 Ab-Mat Sit Ups

Videos courtesy of CrossFit HQ and 360 Athletes, respectively.

No better way to start a Monday than with some odd object getting over.  We’re used to box jumps and burpee box jump overs, but the get overs allow you to use your hands to get up on the box and park the leg on top for a second if you need to.  This becomes necessary as these are normally done at a higher height than we do box jump overs.

Scaling Options:

Wall Walks -> Scaled Wall Walks* -> 2 Inchworm pus ups per wall walk -> 25’ bear crawl

Box height -> 40/30 -> as needed

Sit ups -> feet anchored

Video courtesy of Meshugge CrossFit

Cool Down:

Cobra Pose – 2 Min

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

8 Min AMRAP:

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

5 empty bar hang power cleans

:30 Bike

Then…

Barbell warmup – With an empty bar on the shoulders, hands right outside shoulder, perform 5 reps of: Strict Press, Dip/Drive (no press), Push Press

S/S/S:

Push Press

5X5

Add weight ea set

Compare to 16Jan2026

Video courtesy of Catalyst Athletics.

We finish re-test week by running back our Push Press 5X5.  As with all re-tests this week, our goal is to go heavier per set than what we did the first time.  Look back on your training records for 16Jan and that should give you a goal for today.

WOD:

For Time:

21-15-9: Cal Bike

15-12-9: Hang Power Clean (135/95)

12-9-6: Handstand Push Ups

Video courtesy of CrossFit HQ.

This WOD is meant to start at an aggressive pace and get even faster as you go along.

Scaling Options:

Bar weight ->115/80 -> as needed (ELITE: 165/115)

HSPUs -> Pike Push Ups off box or floor -> Tall kneeling Dual DB shoulder Press

Cool Down:

Child’s Pose – 2 Min

Roll Out T-Spine – 20 passes

Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needle

On Rig – Perform 3 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Row

Super Squat Hip Sequence****
Barbell warmup – With an empty bar, do 5 reps of the following: Wide grip Behind the Neck Push Press, Overhead Squat, Overhead Squat w/2-sec pause at the bottom

Videos courtesy of Runify, Mayhem Athlete, and Mobility WOD, respectively.  Demos for A & B Skip, Banded 7s, and Super Squat Hip Sequence.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

5X5

Add weight ea set

Compare to 20Jan2026

Video courtesy of Catalyst Athletics.

Re-test week continues with our Overhead Squat 5X5.  Yes, there has been a lot of work thus far this week, but don’t let your body get lazy! Keep the core and shoulders engaged in each and every rep.

WOD:

4 Rounds:

15 Chest2Bar Pull Ups

400M Run

Video courtesy of Rebecca Fuselier.

Tip of the day: Manageable Chunks.  If you know you don’t have 15 Chest2Bar Pull Ups in a row in your bag, break them up early and often to save you from fatigue.

Scaling Options:

Chest2Bar -> Chin Above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, 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, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 07Jan2026

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Needs some motivation? Watch this (courtesy of The CrossFit Games)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Tabata Roll Out – spend :20 per body section, take :10 break between sections

Warmup:

8 Box Step Ups

10 Push Up to Down Dog

10 Over & Backs

2 Rope Walks*

4 Box Jumps

10 Kneeling Lat Stretch

5 Toe2Rope**

Videos courtesy of CrossFit HQ and CrossFit Invictus, respectively. Demos of Rope Walks and Toe2Rope.

S/S/S:

EMOM 8:

Odd Min – 1 Rope Climb

Even Min – 3 Dual KB Strict Press + 3 Dual KB Push Press

Choose the most challenging weight that can be done successfully.

Video courtesy of NCFit.

Take the first part of today to hone in your rope climbing skills.  Make each climb as proficient as possible, and more importantly, take as little strain out of the arms.

WOD:

AMRAP 15:

12 Box Jumps (24”/20”)

10 Dual KB Push Press (55/35)

2 Rope Climbs

Video courtesy of MisFit Athletics.

Use as much legs and hips as you can in both the KB Push Press and the rope climbs as you can.  Let the arms just finish the movement ion the Push Press and just hold the rope as you move the legs high very time.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Rope Climbs -> Rope Climb to shorter distance -> 2 Rope Walks per Rope Climb (ELITE: Legless Rope Climbs)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Barbell Forearm Smash – 1 min per side

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

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per side

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.

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. *

Bar weight:

Male ->65/85/95 -> as needed

Female ->45/55/65 -> as needed

Burpee over bar -> burpee bar step overs

Cool Down:

Tricep mash on barbell – 1 min per side

Couch Stretch – 1 Min per side

Roll out back – 2 min

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