Author: Ryan Savard

Fitness

EMOM x 4-5 sets

1: 7 DB deadlifts + 5 DB hang power cleans + 3 DB shoulder to overhead

2: 10-15 wallballs 

3: 200m row

4: 7 hanging knee raises + 5 burpees

5: 7 RKB swings + 5 goblet squats + 3 box step overs

6: 200m run (scale w/ hill run)

7: rest

Performance

EMOM x 4-5 sets

1: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead (115/75)

2: 15 wallballs (20/14)

3: 250/200m row

4: 7 toes to bar + 5 burpees

5: 7 RKB swings + 5 goblet squats + 3 box jump overs (70/44)

6: 200m run

7: rest

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

Performance

A) E2MOM x 8 sets

– 1 hang snatch

*Receive snatches in a squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled push or forward drag

– 20 KB gorilla rows

– 2 laps heavy  farmers carry

– 10-15 banded tricep push-downs

OR

Conditioning Option

10 rounds:

– 10 cal row

– 8 BB thrusters (45/35)

– 6 toes to bar

*Don’t drop empty barbells!

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 4 dips

– 6 wallballs

– 2 burpees

*Scale up with reps of 5-7-3

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 ring dips

– 7 wallballs (20/14)

– 3 burpees

RX+ complete with a ring muscle up into dips

Fitness & Performance

40 min AMRAP:

– 500/400m row

– 20 RKB swings (53/35)

– 10 lemon squeezes

– 15/12 push-ups

– 400m run

– 10 MB box step-overs (20/14 to 20/16”)

– 10 strict or 15 kipping pull-ups

– 40 double or single unders

*Pick a pace that you can move steadily at for 40 minutes

Fitness

A) E4M x 4 sets:

– 6 deadlifts 

– 10 tough dips

– 5/s SA ring row + reach

B) 4 rounds for time:

– 400m run

– 10-8-6-4 up/down DB devil press

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 70-75% or 2-3 RIR

*Heavier than 3/5

B) 4 rounds for time:

– 400m run

– 10-8-6-4 DB devil press (35/20s)

Fitness

A) E2M x 8 sets

Odd sets:

– 8 BB strict press

– 10/s bent over DB row

Even sets:

– 16 KB walking lunges

B) E3MOM x 5-8 sets:

– 200m row or 400m bike

– 7 DB push press

– 7 toes to bar

– 7 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on the dip and the catch

B) E3MOM x 5-8 sets:

– 250/200m row or 500/400m bike

– 5 shoulder to overhead (from floor)

– 7 toes to bar

– 9 air squats

*Weight on S2O should be tough but unbroken

For time with a partner:

– 1000m row (split)

– 100 RKB swings 

– 100 air squats

– 400m run (together)

– 60 push-ups

– 60 prisoner lunges

– 1000m row (split)

– 40 hanging knee raises

– 40 box step ups

– 400m run (together)

Performance

For time with a partner:

– 1000m row (split)

– 100 RKB swings (53/35)

– 100 air squats

– 400m run (together)

– 80 push-ups

– 80 prisoner lunges

– 1000m row (split)

– 60 toes to bar

– 60 box jump overs (24/20”)

– 400m run (together)

CrossFit Open Workout 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 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg)

WORKOUT VARIATIONS 

Rx’d (Ages 16-54): 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg) 

Teenagers 14-15: 

♀ 45, 55, 65 lb (20, 25, 29 kg) 

♂ 65, 85, 95 lb (29, 38, 43 kg) 

Masters 55+: 

♀ 55, 65, 75 lb (25, 29, 34 kg) 

♂ 75, 95, 115 lb (34, 43, 52 kg) 

Scaled (Ages 16-54): 

♀ 45, 55, 65 lb (20, 25, 29 kg), may step over barbell 

♂ 65, 85, 95 lb (29, 38, 43 kg), may step over barbell 

Scaled Teenagers 14-15, Scaled Masters 55+: 

♀ 35, 45, 55 lb (15, 20, 25 kg), may step over barbell 

♂ 55, 75, 85 lb (25, 34, 38 kg), may step over barbell

+

Accessory work

3-4 sets for quality:

– 5/s TGUP sit-ups

– 10-15 DB tricep rollback extensions

– 20 hollow rocks

– 10 BB curls