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
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)
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
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)
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)
Joint Strike CrossFit 