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)
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
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.
Official scorecard including workout standards and description of other divisions: HERE
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!!!
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)
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
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)
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.
Joint Strike CrossFit 