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
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) 3 rounds for time:
– 400m run
– 16-12-8 reps of…
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerks
Sets 5-8: 1 pause split jerk + 1 split jerk
*Pauses happen on the dip and the catch
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of…
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) 3 rounds for time:
– 400m run
– 16-12-8 reps of…
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerks
Sets 5-8: 1 pause split jerk + 1 split jerk
*Pauses happen on the dip and the catch
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of…
Fitness
A) E4MOM x 3 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) E3M x 5-8 sets:
– 12/9 cal row
– 6 DB thrusters
– 6-9 strict pull-ups
– 6 lemon squeezes
Performance
A) E4MOM x 3 sets:
– 8 back squats @ 3-4 RIR or 65-70%
B) E3M x 5-8 sets:
– 15/12 cal row
– 6 thrusters (115/75, 95/65)
– 9 kipping or 6-9 strict pull-ups
– 6 lemon squeezes
*RX+ replace pull-ups with CTB version or 3 muscle ups
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