Workout of the Day

03.14.26

CrossFit Games Open 26.3

for time (16-min cap)

2 rounds of:
- 12 burpees over the bar
- 12 cleans, weight 1
- 12 burpees over the bar
- 12 thrusters
2 rounds of:
- 12 burpees over the bar
- 12 cleans, weight 2
- 12 burpees over the bar
- 12 thrusters
2 rounds of:
- 12 burpees over the bar
- 12 cleans, weight 3
- 12 burpees over the bar
- 12 thrusters

RX : men (95, 115, 135) woman (65, 75, 85)

Scaled : men (65, 85, 95) woman (45, 55, 65) *may step over bar for burpees

03.13.26

open prep wk 4 day 5

2 sets :

10 single leg bridge
10 rdl

3 x 5 : tempo deadlift @ 5/10 rpe 3/1/3/1

18-min amrap

50 double unders
40 air squat
30 sit ups
20 kb swings

*if you are doing the open workout tomorrow, approach this at 70-80% capacity, do not sprint just get 18 min of movement, if you are NOT doing the open… SEND IT!

03.12.26

open prep wk 5 day 4

3 SETS:

10 front foot elevated split squat
10 db lat raise *pause at top, shoulder height
15 bent over lat raise

2 rounds (30-min)

500m row/ski or 400m run
100ft walking lunge
25 burpees to target
50 wall ball
25 burpees to target
100ft walking lunge
500m row/ski or 400m run

03.11.26

open prep wk 5 day 3

SNATCH

3 sets – 6/10 rpe
- 1 pull + 1 floating + 1 pause OHS
3 sets – 7/10 rpe
- 1 power snatch + 1 OHS
3 sets – 7/10
- 2 squat snatch
  - if unable to squat snatch, repeat part 2 at a heavier weight
3 x 3 : touch n go power snatch
- Work on cycling the bar, keep vision forward & focused, feel balanced, breathe with rep.

3 rounds (16-min)

30/25 cal row
15 power snatch (75/55)

03.10.26

open prep wk 5 day 2

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part

8 bench press (3 second pause at top) + max rep push ups
10 “unbroken” strict/banded pull ups + 10 pendlay row
6 sumo deadlift + 10 db alternating arm db press
- *(increase difficultly, reps or weight)

3 rounds : emom

1-2 : 24 double unders + 7 db thrusters (50/35)
3-4 : 12 burpee box jump overs
5 : rest

03.09.26

open prep wk 5 day 1

back squat
- 3 sets : 3 pause back squats + 2 back squats @ 6/10 rpe
- 3 x 6 : back squat @ top weight from part 1.
shoulder press
- 3 sets : :60 hold at top + 5 shoulder press
2 sets :
- 10 close grip ohs (light)
- 10 Bulgarian split squats2 sets of each
- 15 overhead lat raise
- 100ft overhead kb carry

03.08.26

2 Rounds – Teams of 3

6-Min AMRAP at each station
1-Min Rest Between

Station #1
P1: 25 ft Sled Push + 15 Push Ups (AMRAP)
P2: Max Cal Row
P3: 200 m Run

Station #2
P1: 100 ft Burpee Broad Jump + 20 Air Squats (AMRAP)
P2: Max Cal Row
P3: 200 m Run

Station #3
P1: 10 Box Jump Overs + 15 Sit Ups (AMRAP)
P2: Max Cal Ski
P3: 200 m Run

P3 is pacer – Switch on run

03.07.26

CrossFit Games Open 26.2

For time: (15-min cap)

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches (50/35)
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 ring muscle-ups

scaled :

For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches (35/20)
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

03.06.26

open prep wk 4 day 5

2 sets :

10 single leg bridge
10 rdl

3 x 6 : tempo deadlift @ 5/10 rpe 3/1/3

4 rounds (18-min)

18/15 cal bike
15 wall ball
12 box jump overs
9 deadlifts (185/135)

“prime the engine, not destroy it” day before the Open workout. Encourage 70-80% effort.

03.05.26

open prep wk 4 day 4

3 SETS:

10 front foot elevated split squat
15 Overhead Lat Raise
100 ft Overhead KB/DB Carry

3 rounds : e4mom

40 cal row/400m run
30 kb swings + 15 cal ski
20 cal bike + 10 burpees

03.04.26

open prep wk 4 day 3

CLEAN & JERK

3 sets – 6/10 rpe
- 1 pull + 1 hang clean (above knee) + 2 push press
3 sets – 7/10 rpe
- 1 power clean + 1 front squat + 1 push press + 1 jerk
3 sets : 8/10 rpe
- 2 cleans + 2 jerks

3 rounds : e3mom

30/25 cal row
10 clean & jerks (135/95) + 10 bar facing burpees

03.02.26

open prep wk 4 day 2