WOD

CrossFit Open Workout 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

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

26.1: WORKOUT VARIATIONS

Rx’d: (Ages 16-54)

♀ 14-lb (6-kg) medicine ball,

 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball,

 10-foot target, 24-inch box

Teenagers 14-15:

♀ 10-lb (4-kg) medicine ball,

 9-foot target, 20-inch box

♂ 14-lb (6-kg) medicine ball,

10-foot target, 24-inch box

Masters 55+:

♀ 14-lb (6-kg) medicine ball,

9-foot target, 20-inch box

(may step up)

♂ 20-lb (9-kg) medicine ball,

9-foot target, 24-inch box

(may step up)

Scaled: (Ages 16-54)

♀ 10-lb (4-kg) medicine ball,

9-foot target, 20-inch box

(may step up)

♂ 14-lb (6-kg) medicine ball,

10-foot target, 24-inch box

(may step up)

Scaled Teenagers 14-15:

♀ 10-lb (4-kg) medicine ball,

9-foot target, 20-inch box

(may step up)

♂ 14-lb (6-kg) medicine ball,

10-foot target, 24-inch box

(may step up)

Scaled Masters 55+:

♀ 10-lb (4-kg) medicine ball,

8-foot target, 20-inch box

(may step up)

♂ 14-lb (6-kg) medicine ball,

8-foot target, 24-inch box

(may step up)

+

3 rounds:

– 5/s TGUP sit-ups

– 10-15 banded tricep push-downs

– 20-30 sec side plank/side

– 20 alt DB bicep curls

Fitness

E8M x 2-3 sets (4-6 each)

Station 1:

– 200m run

– 16 air squats

– 8-12 toes to bar

– 200m run

– 16 SA DB hang power cleans (8/8)

– 12 up/downs

Station 2:

– 250/200m row

– 20 walking lunges

– 8-12 ring rows

– 250/200m row

– 12-16 push-ups 

– 24 single unders 

Performance

E8M x 2-3 sets (4-6 each)

Station 1:

– 200m run

– 20 air squats

– 12 toes to bar

– 200m run

– 20 SA DB hang power cleans (10/10 @ 50/35)

– 12 up/downs

Station 2:

– 250/200m row

– 20 walking lunges

– 12 ring rows

– 250/200m row

– 20/16 push-ups 

– 32 double unders 

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 10/s SA DB strict press

–  5/s banded pallof press @ 3030 tempo

Even sets:

– 5 KB batwing rows w/ 5 sec pauses

– 10 plate held alternating cossack squats

*Hold out plate to help counterbalance if needed

B) E90S x 10-15 sets:

– 20 single unders

– 6 SA DB hang power snatch 

– 4 strict pull-ups

– 2 burpees

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 high hang snatch + 1 hang snatch

Sets 5-8: 2 hang snatch

*Receive snatches in a squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang squat snatches (95/65, 75/55)

– 3-5 pull-ups

– 3 burpees over the barbell

Fitness & Performance

A) E4M x 4 sets:

– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted) 

– 8-12 dips (tough – bench/box, banded, weighted)

– 10/s bent over DB row

Fitness

B) 4 rounds for time:

– 400m run

– 20-15-10-5 RKB swings

Performance

B) 4 rounds for time:

– 400m run

– 25-20-15-10 RKB swings (53/35)

Fitness & Performance

A) E4M x 4 sets:

– 8/s split squats (rear foot elevated or regular)

– 8-16 tough push-ups

– 8-12/s SA half kneeling banded lat pull-downs

*Push-ups can be elevated, hand release, deficit, weighted

Fitness

B) E2M x 8-12 sets…

Odd: 12/9 cal row + 5 up/down DB devil press

Even: 12/9 cal row + 10 box step ups

Performance

B) E2M x 8-12 sets…

Odd: 15/12 cal row + 5 DB devil press (35/20s)

Even: 15/12 cal row + 10 box step ups w/ medball (20/16” w/ 20/14)

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-15 banded tricep push-downs

– 1 lap KB suitcase carry

– 10-15 wall isolated DB bicep curls

OR

Conditioning Option

10 sets:

– 60 sec row/ski/bike (or combo)

– 60 sec rest

Fitness

A) E2.5MOM x 8 sets:

– 3 front squats (sub 8 double KB front squat w/ pause)

After odd sets – 16-20 alt. top down DB bench press

After even sets – 10 ring face pulls

B) 5 rounds for time:

– 200m row or 400m bike

– 15-12-9-6-3 DB thrusters

– 45-36-27-18-9 single unders

Performance

A) E2.5MOM x 6 sets:

– 2-3 front squats @ 1-2 RIR or 85-90+%

B) 5 rounds for time:

– 250/200m row or 500/400m bike

– 15-12-9-6-3 thrusters (95/65, 75/55)

– 45-36-27-18-9 double unders

Fitness

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 16 wallballs

– 8-12 strict pull-ups

– 16 SA DB hang power cleans (8/8)

– 8 burpees

Station 2:

– 500/400m row

– 16 box step-ups

– 12 lemon squeezes

– 16 SA DB push press (8/8)

– 8 burpees

Performance

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 20 wallballs (20/14)

– 8-12 strict or 12-16 kipping pull-ups

– 20 SA DB hang power cleans (10/10 @ 50/35)

– 12 burpees

Station 2:

– 500/400m row

– 20 box step-ups

– 12 lemon squeezes

– 20 SA DB push press (10/10)

– 12 burpees