2026 CROSSFIT OPEN 26.1
Shoulder Press
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
Every 2:00 × 3 sets
5 Shoulder Press @55%
Gazpacho
AFFILIATE COMPETE (RX+)
4 sets:
1:00 Max Calorie Machine
1:00 Max GHDs
1:00 Max Dumbbell Step Back Lunges (50/35)
1:00 Rest
FREEDOM (RX):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
(Score by Total Reps each set)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Box Step Ups
1:00 Rest
Target # of Reps: 90+ each set
Minimum # of Reps: 65-80 each set
Deadlift
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
Every 2:00 × 3 sets
5 Deadlifts @60%
Clam Chowder
AFFILIATE COMPETE (RX+)
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (155/105)
FREEDOM (RX)
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (135/95)
(Score by Time)
INDEPENDENCE (Intermediate):
3 Rounds
30 Wall Balls (14/10)
15 Pull Ups
10 Power Snatch (115/80)
LIBERTY (Beginner):
3 Rounds
20 Wall Ball Thrusters (light)
15 Ring Rows
10 Dumbbell Snatch (light)
Target Time: 12:00-14:00
Time Cap: 18:00
Back Squat
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
BACK SQUAT
Every 2:00 × 3 sets
5 Back Squats @60%
Minestrone
AFFILIATE COMPETE (RX+)
30/25 Cal Air Bike
30 Burpees
30/25 Cal Air Bike
-at 8:00-
30/25 Cal Air Bike
25 Burpee to Bar
30/25 Cal Air Bike
-at 16:00-
30/25 Cal Air Bike
20 Burpee Box Jump Over (24/20)
30/25 Cal Air Bike
FREEDOM (RX)
25/20 cal Air Bike
25 Burpees
25/20 cal Air Bike
-at 8:00-
25/20 cal Air Bike
20 Burpee to Bar (6in)
25/20 cal Air Bike
-at 16:00-
25/20 cal Air Bike
15 Burpee Box Jump Over (24/20)
25/20 cal Air Bike
(Score is Time for each set)
INDEPENDENCE (Intermediate)
20/16 cal Air Bike
25 Burpees
20/16 cal Air Bike
-at 8:00-
20/16 cal Air Bike
20 Burpee to Bar (6in)
20/16 cal Air Bike
-at 16:00-
20/16 cal Air Bike
15 Burpee Box Jump Over (20/16)
20/16 cal Air Bike
LIBERTY (Beginner)
15/12 cal Air Bike
15 Up Downs
15/12 cal Air Bike
-at 8:00-
15/12 cal Air Bike
12 Up Downs to Bar
15/12 cal Air Bike
-at 16:00-
15/12 cal Air Bike
10 Up Downs + Box Step Ups
15/12 cal Air Bike
Target Time: 4:45-5:45 each set
Time Cap: 6:30 each set
Power Clean + Jerk
Set 1 -
1 Reps
Set 2 -
1 Reps
Set 3 -
1 Reps
Set 4 -
1 Reps
Set 5 -
1 Reps
Set 6 -
1 Reps
Set 7 -
1 Reps
Set 8 -
1 Reps
Power Clean and Push Jerk
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6
Chicken Noodle Soup
AFFILIATE COMPETE (RX+)
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
84-72-60-48-36-24
Double Unders
FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)
INDEPENDENCE (Intermediate):
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders
LIBERTY (Beginner):
20-15-10-5
Dumbbell Push Press (light)
40-30-20-10
Single Unders
Target Time: 6:00-8:00
Time Cap: 16:00
Yoga: Recovery Mobility Flow
8:00-8:45 with Coach Luv!
Open Gym
9:00-10:00 with Coach Matt!
Curling (2:00-3:00 with Coach Mike!)
AFFILIATE COMPETE (RX+)
4 Rounds
60 Double Unders
6 Burpee Box Get Overs (48/42)
FREEDOM (RX):
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)
INDEPENDENCE (Intermediate):
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)
LIBERTY (Beginner):
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)
Target Time: 6:00-7:30
Time Cap: 13:00
Open Gym
3:00-4:00 with Coach Mike!
Row Jimmy
For Time - With a Partner
Split reps however you want
1 Partner works at a time
100 Burpees
100 Sit-Ups
300 Push-Ups (or 150 Hand Release Push Ups)
400 Air Squats (or 200 Jump Squats)
Buyout: 2000m Row
Time Cap: 45 mins
Shoulder Press
Every 1:30 x 4 sets
3 Shoulder Press @65%
CrossFit Games Open 21.3
FREEDOM (RX):
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)
(Scored by Total Time, including rest)
Note: We have extended the time cap to 18:00 for today.
For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2021/3
INDEPENDENCE (Intermediate):
15 Front Squats (65/45)
30 Hanging Knee Raises
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Pull Ups
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Chest to Bar Pull Ups
15 Thrusters (65/45)
LIBERTY (Beginner):
15 Air Squats
30 Sit Ups
15 Thrusters (PVC)
-Rest 1:00-
15 Air Squats
30 Single Arm Bent Over Dumbbell Row (15/side, light)
15 Thrusters (PVC)
-Rest 1:00-
15 Air Squats
30 Push Ups
15 Thrusters (PVC)
Deadlift
Every 2:00 x 4 sets
3 Deadlifts @70%
Snowboarding
AFFILIATE COMPETE (RX+)
5 sets
Minute 1: Calorie Ski
Minute 2: Box Step Ups (24/20)
Minute 3: Wall Walks
Minute 4: Power Cleans (185/125)
Minute 5: Recovery Row
FREEDOM (RX):
5 sets
Minute 1: Calorie ski
Minute 2: Box Step Ups (20)
Minute 3: Wall Walks
Minute 4: Power Cleans (135/95)
Minute 5: Recovery Row
(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)
INDEPENDENCE (Intermediate):
5 sets
Minute 1: Calorie Row
Minute 2: Box Step Ups (20)
Minute 3: Wall Walks
Minute 4: Power Cleans (95/65)
Minute 5: Recovery Row
LIBERTY (Beginner):
5 sets
Minute 1: Calorie Row
Minute 2: Box Step Ups (16)
Minute 3: Inchworms
Minute 4: Dumbbell Cleans (light)
Minute 5: Recovery Row
Target Reps: As many as you can!
Power Snatch
CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6
Bobsleigh
COMPETE (RX+)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (70/53)
28 Double Unders (Heavy Rope)
-rest 1:00 between sets-
FREEDOM (RX)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (53/35)
28 Double Unders
-rest 1:00 between sets-
(Scored by Time on Each Set)
INDEPENDENCE (Intermediate):
7 sets
7 Box Jumps (24/20)
14 Kettlebell Swings (35/26)
21 Double Unders
-rest 1:00 between sets-
LIBERTY (Beginner):
7 sets
7 Box Step Ups (20/16)
14 Russian Kettlebell Swings (light)
28 Single Unders
-rest 1:00 between sets-
Target Time: 1:45-2:00 per set
Time Cap: 2:30 per set
Gymnastics: Bar Muscle Ups
**Week 1 (Part 2): Bar Muscle Ups**
Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute
Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the "3-position complex"
Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups
Figure Skating
COMPETE (RX+)
5 Rounds
24/20 Calorie Row
18 GHD's
12 Dumbbell Bench Press (70s/50s)
FREEDOM (RX):
5 Rounds
21/16 Calorie Row
15 GHDs (or V-Ups)
9 Dumbbell Bench Press (70s/50s)
(Scored by Time)
INDEPENDENCE (Intermediate):
5 Rounds
15/12 Calorie Row
12 GHDs (or V-Ups)
9 Dumbbell Bench Press (50s/35s)
LIBERTY (Beginner):
5 Rounds
12/10 Calorie Row
15 Sit Ups
9 Dumbbell Bench Press (light)
Target Time: 10:00-12:00
Time Cap: 16:00
Back Squat
Every 2:00 x 4 sets
3 Back Squats @70%
Alpine Skiing
COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (50/35)
(Scored by Total Reps)
INDEPENDENCE (Intermediate):
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (35/25)
LIBERTY (Beginner):
12:00 AMRAP
5-10-15-20-25...
Air Squats
Single Arm Clean and Jerk (light)
Target # of Reps: 190-225
Minimum # of Reps: 120-150
Kettlebell and Core
8-9am with Coach Matt
Open Gym
9-10am with Coach Matt!
Mayhem Affiliate Class (2-3pm) With Coach Mike!
COMPETE (RX+)
50 Wall Balls (30/20)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (30/20)
FREEDOM (RX):
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(Scored by Time)
INDEPENDENCE (Intermediate):
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)
LIBERTY (Beginner):
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)
Target Time: 6:00-8:00
Time Cap: 13:00
Happy Valentine’s Day
Partner WOD - Split reps as desired
70 Curtis P's (45/33)
-into-
7 Rounds
10 Stick Sit-Ups
30-sec Plank Hold
-into-
10 Rounds
10 KBS's (53/35)
6 Burpees
-into-
70 Curtis P's (45/33)
Time Cap: 45 mins
Deadlift
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:00 × 4 sets
3 Deadlifts @65%
CrossFit Games Open 23.3
Shoulder Press
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:00 × 4 sets
3 Shoulder Press @60%
Red Roses
COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)
INDEPENDENCE (Intermediate):
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)
LIBERTY (Beginner):
Every 1:00 (14:00)
Odd Minute: 100m Run (or 5x50ft Shuttle Run)
Even Minute: 10 Dumbbell Bench Press (light)
Back Squat
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%
Ball Out
COMPETE (RX+)
27-21-15-9
Wall Balls (30/20)
Calorie Row
*Women's Calories: 22-16-12-8
FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women's Calories: 22-16-12-8
(Scored by Time)
INDEPENDENCE (Intermediate):
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women's Calories: 22-16-12-8
LIBERTY (Beginner):
20-15-10-5
Wall Ball Thrusters (light)
Calorie Row
*Women's Calories: 16-12-8-4
Target Time: 6:30-8:00
Time Cap: 12:00
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)
PB&J
COMPETE (RX+)
2 sets
3 Rounds
15 GHDs
15 Chest to Bar
10 Burpee to Bar
-rest 3:00 between sets-
FREEDOM (RX):
2 sets
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)
INDEPENDENCE (Intermediate):
2 sets
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets-
LIBERTY (Beginner):
2 sets
3 Rounds
12 Sit Ups
9 Ring Rows
6 Up Downs
-rest 3:00 between sets-
Target Time per Set: 6:30-7:30
Time Cap per Set: 10:00
Squat Clean + Push Jerk
Set 1 -
1 Reps
Set 2 -
1 Reps
Set 3 -
1 Reps
Set 4 -
1 Reps
Set 5 -
1 Reps
Set 6 -
1 Reps
Set 7 -
1 Reps
Set 8 -
1 Reps
Set 9 -
1 Reps
Set 10 -
1 Reps
Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6
Sprinkles on my Cupcake
COMPETE (RX+)
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean & Jerks (155/105)
FREEDOM (RX):
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)
INDEPENDENCE (Intermediate):
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)
LIBERTY (Beginner):
7:00 AMRAP
30/24 Calorie Air Bike
Max Dumbbell Clean and Jerk (light)
Target # of Reps: 30+
Minimum # of Reps: 18-30
Yoga: Recovery Mobility Flow
8:00-8:45 with Coach Liv!
Open Gym
9:00-10:00 with Coach Matt!
Let’s Go PATS! With Coach Mike
AMRAP 12
10 Alternating DB Snatches (50/35)
20 Box Step Ups (24/20)
10 Goblet Squats (50/35)
12min TABATA (40 sec on/20sec off)
Sit Ups
Seated Plate Twists
Plank
Open Gym
3:00-4:00 with Coach Mike!