CrossFit Open Workout 26.2

For time: 

– 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 

– 80-foot dumbbell overhead walking lunge 

– 20 alternating dumbbell snatches 

– 20 muscle-ups 

Time cap: 15 minutes 

♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

WORKOUT VARIATIONS 

Rx’d: (Ages 16-54) 

♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell 

Teenagers 14-15: 

♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell 

Masters 55+: 

♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell 

Scaled (Ages 16-54):

♀ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups ♂ 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups 

Scaled Teenagers 14-15: 

♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups ♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups 

Scaled Masters 55+: 

♀ 10-lb (5-kg) dumbbell, jumping pull-ups, then jumping chestto-bar pull-ups, then pull-ups ♂ 20-lb (10-kg) dumbbell, jumping pull-ups, then jumping chestto-bar pull-ups, then pull-ups

+

Accessory work

3-4 sets for quality:

– 20 alt V-ups

– 20 sec/side side plank

– 10-15 banded tricep push-downs

– 10+ BB curls