CF Opens 26

General warm-up:

2 Rounds
2 min Machine of choice
10 Bottom squat rotations
5 Push-up to down dog

Workout prep

OH walking lunges: Without the DB
10m Lunge
10 Jumping lunges

‍With a light DB:
20 sec OH Hold per hand
5+5 OH Reverse lunges

DB snatches:
10 DB Jefferson curls with rotation
5+5 Single arm DB strict press
5+5 DB hang snatches
10 alt. DB Snatches

‍Pull-ups/C2B’s:

2-3 Rounds:
20 sec Dead hang
10 Hollow rocks
10 Arch rocks
10 Prone shoulder dislocates

‍10 Hanging shoulder rotations
10 Kipping swings
5 Kipping pull-ups

RMU

2 Rounds:
10-20 sec Bottom of ring dip hold
10 Ring swings for RMU
1+1+1 Ring swing + chest to ring + RMU transition

CrossFit Open 26.2

For time:

24m dumbbell overhead walking lunge (4 x 6m)
20 alternating dumbbell snatches
20 pull-ups

24m dumbbell overhead walking lunge (4 x 6m)
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

24m dumbbell overhead walking lunge (4 x 6m)
20 alternating dumbbell snatches
20 ringmuscle-ups

Time cap: 15 minutes

♀ 15-kg dumbbell
♂ 22.5-kg dumbbell

Rx’d: (Ages 16-54)
♀ 15-kg dumbbell
♂ 22.5-kg dumbbell
Masters 55+:
♀ 10-kg dumbbell
♂ 15-kg dumbbell

Scaled: (Ages 16-54)
♀ 10-kg dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
♂ 15-kg dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+:
♀ 5-kg dumbbell, jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups
♂ 10-kg dumbbell, jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups

26.2 - FOUNDATIONS:

For time:

24m walking lunge (4 x 6m)
20 alternating dumbbell snatches
20 bent-over rows

24m walking lunge (4 x 6m)
20 alternating dumbbell snatches
20 ring rows

24m walking lunge (4 x 6m)
20 alternating dumbbell snatches
20 jumping pull-ups

♀ 10-kg dumbbell
♂ 15-kg dumbbell

*The loads are a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.