Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:30 × 4 sets
3 Back Squats @72-75%

Ocean Drive

AFFILIATE COMPETE (RX+)

Every 9:00 (3 sets)

15/12 Calorie Air Bike

15 Box Jump Overs (30/24)

30 Deficit Push Ups (4in/2in)

15 Box Jump Overs (24/20)

15/12 Calorie Air Bike

FREEDOM (RX):
Every 9:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 9:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike

LIBERTY (Beginner):
Every 9:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike

Target Time: 4:00-4:50 per set

Time Cap: 7:00 per set

Yoga: Recovery Mobility Flow

8-8:45am with Liv!

Open Gym

9-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Sweaty Barbell

With a Partner

5000m Row

Switch

5 Deadlifts (95/65)

4 Power Cleans (95/65)

3 Front Squats (95/65)

2 Thrusters (95/65)

1 Push Jerk (95/65)

Target time: 26:00-28:00

Time Cap: 30:00

2026 CROSSFIT OPEN 26.2

Squat Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Set 7 -

2 Reps

Set 8 -

2 Reps

CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6

Lucky’s Dad

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)

LIBERTY (Beginner):
10:00 AMRAP
35 Single Unders
10 Air Squats
6 Dumbbell Clean and Jerk (light)

Target # of Rounds: 5+

Minimum # of Rounds: 4-5

Shoulder Press

Every 2:00 × 3 sets
3 Shoulder Press @65%

Keepy Uppy

AFFILIATE COMPETE (RX+)

3 Sets

9-12-15 Calorie Row

25-50-75ft Handstand Walk

(Womens Calories: 8-10-12)

-rest 3:00 between sets-

FREEDOM (RX)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)

INDEPENDENCE (Intermediate):
3 Sets
8-10-12 Calorie Row
2-2-2 Wall Walks
(Women Calories: 6-8-10)
-rest 3:00 between sets-

LIBERTY (Beginner):
3 Sets
6-8-10 Calorie Row
25-50-25ft Bear Crawl
(Women Calories: 5-6-8)
-rest 3:00 between sets-

Target Time: 2:30-3:00 per set

Time Cap: 4:00 per set

Deadlift

Every 2:00 × 3 sets
3 Deadlifts @65%

For real Life!

AFFILIATE COMPLETE (RX+)

15-12-9-6-3

Deadlift (225/155)

Burpee Box Jump Overs (24/20)

FREEDOM (RX)
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)

INDEPENDENCE (Intermediate)
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)

LIBERTY (Beginner)
15-12-9-6-3
Dumbbell Deadlifts (light)
Up Down + Box Step Up (20/16)

Target Time: 5:00-7:00

Time Cap: 12:00

Back Squat

Every 2:00 × 3 sets
3 Back Squats @65%

Bluey and Bingo

AFFILIATE COMPETE (RX+)

Every 4:15 (5 sets)

15/12 Calorie Air Bike

15 Dumbbell Front Squats (50s/35s)

15 Toes to Bar

FREEDOM (RX):
Every 4:15 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)

INDEPENDENCE (Intermediate):
Every 4:15 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar

LIBERTY (Beginner):
Every 4:15 (5 sets)
8/7 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
8 Hanging Knee Raises

Target Time: 2:05-2:25 per set

Time Cap: 2:45 per set

Kettlebell and Core

8-9am with Coach Matt!

Open Gym

9-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Triple Threat!

Teams of 3

15 Mins for total Calories

Rotate Every Minute

Bike, Ski, Row

Teams share bike/rower/ski

REST 2 min

15 Minutes for total Reps

Rotate Every Minute

Ring rows

Ball over shoulder

Sit ups

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