Fitness

A) E4MOM x 4 sets:

– 8 back squats (sub 10 double KB front squat w/ pause)

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 16-12-8-4 medball box step-overs 

Performance

A) E4MOM x 4 sets:

– 8 back squats @ 3-4 RIR or 70%

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 20-16-12-8 medball box step-overs (20/16” w/ 20/14)

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) E60S x 10-20 sets:

– 4 SA DB hang power snatch

– 3 goblet squats

– 3 toes to bar

– 2 burpees (sub up/downs)

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) E60S x 10-20 sets:

– 3 hang squat snatches (95/65, 75/55, 65/45)

– 3 toes to bar

– 3 burpees over the barbell

Fitness

E10M x 3-5 sets:

– 400m row

– 16 DB hang power cleans (8/s)

– 8-12 push-ups

– 12 goblet hold or prisoner reverse lunges

– 400m run

– 8-12 strict pull-ups

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

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

– 12/8 push-ups

– 16 goblet hold reverse lunges

– 400m run

– 16 kipping or 8-12 strict pull-ups

– 40 double unders

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) E2M x 8-12 sets

Odd: 12/9 cal row + 12 RKB swings

Even: 12/9 cal row + 12 wallballs 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35)

Even: 15/12 cal row + 15 wallballs (20/14)

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

Fitness

A) E4M x 4 sets:

– 6 deadlifts @ 70% or 3 RIR

– 10 tough dips

– 5/s SA ring row + reach

B) E60S x 10-20 sets:
– 5 wallballs (20/14)

– 4 pull-ups

– 3 burpees to pull-up bar

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 70% or 3 RIR

B) E60S x 10-20 sets:
– 5 wallballs (20/14)

– 4 pull-ups

– 3 burpees to pull-up bar

RX+ perform reps of 5-5-5

Fitness

E10M x 3-5 sets:

– 400m row

– 15 RKB swings 

– 12 push-ups

– 9 goblet squats

– 400m run

– 12 toes to bar

– 30 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 goblet squats

– 400m run

– 15 toes to bar

– 40 double unders