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.

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!!!

 

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