Rounds/Reps

Metcon

AMRAP 9:

12 Dual Dumbbell Box Step-Up (20") (50's/35's)
3 Wall Walks

Rest 3 Minutes

AMRAP 6:
12 Box Jump Overs (24"/20")
9 Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
Max Burpee Box Jump Overs (24"/20")

Metcon

3 Rounds For Time:

30 Russian Kettlebell Swings (70/53)
500/400m Row
70 Heavy Rope Double Unders*

Time Cap: 18 Minutes

*RX Substitute: 125 Double Unders
*175 Single Unders

Strength

On The 3:00 x 6 Sets:

12-9-9-6-6-6 Bench Press

*Start At RPE 6-7 & Build Across

Reps

Metcon

AMRAP 2 x 5 Rounds:

18/15 Calorie Fan Bike
Max Wallballs (20/14)

Rest 2 Minutes Between Rounds

AMRAP 20:

5 Shuttle Runs
20 Toes To Bar
5 Shuttle Runs
10 Dual Dumbbell Hang Power Cleans (50’s/35’s)

1 Shuttle Run = 25’ Down + 25’ Back

Weight

Accessory

3 Supersets For Quality:

:20 Accumulated L-Sit*
10 Dual Dumbbell Romanian Deadlifts*

*L-Sit: Seated, Parallettes, or Hanging Permitted
*Athletes Choose Dumbbell Weight

Weight

Strength

On The Minute x 10:

2 Front Squats

*Increase Weight Every Other Round
*Start At RPE 7-8 & Build Across

Time

Metcon

5 Rounds For Time:

5 Rounds For Time:
15 Box Jump Overs (24"/20")
10 Shoulder To Overhead (135/95)

Directly Into...

5 Rounds For Time:
15 Lateral Barbell Burpees (24"/20")
10 Front Squats (135/95)

Time Cap: 20 Minutes

Metcon

For Time:

300 Double Unders*
150 AbMat Sit-Ups
75 Alternating Dumbbell Snatches (50/35)

Time Cap: 18 Minutes

*Partition As Desired
*450 Single Unders

Mobility

For Quality:

1:00 Seated Toe Touch
:45 Cobra Stretch
:30 Wall Calf Stretch (Each Side)

Metcon

Teams of 2

4 Rounds For Time:
6 Rope Climbs
50/40 Calorie Row
400m Team Run

Time Cap: 32 Minutes

CrossFit Open Workout 26.3

For Time:

2 Rounds:
12 Burpees Over The Bar
12 Cleans (95/65)
12 Burpees Over The Bar
12 Thrusters (95/65)

Directly Into...

2 Rounds:
12 Burpees Over The Bar
12 Cleans (115/75)
12 Burpees Over The Bar
12 Thrusters (115/75)

Directly Into...

2 Rounds:
12 Burpees Over The Bar
12 Cleans (135/85)
12 Burpees Over The Bar
12 Thrusters (135/85)

Time Cap: 16 Minutes

Metcon

4 Rounds For Max Reps:

Minute 1: Max Calorie Fan Bike
Minute 2: Rest
Minute 3: Max Box Jump Overs (24"/20")
Minute 4: Rest
Minute 5: Max Distance Carry*
Minute 6: Rest

*Every 25' = 1 Repetition

Completion

Mobility

For Quality:

1:00 Supine Wall Straddle
:45 Supine Wall Figure 4 (Each Side)
:30 Couch Stretch (Each Side

Strength

AMRAP :20 x 5 Sets:

Max Push Jerks*

Rest 1:40 Between Sets

Set 1: RPE 6
Set 2: RPE 7
Set 3: RPE 8
Set 4: RPE 9
Set 5: RPE 10

*Track Reps In Notes

Time

Metcon

4 Rounds For Time:

400m Run
20 Lateral Barbell Burpees
10 Deadlifts (275/185)

Time Cap: 18 Minutes

Metcon

5 Rounds For Time:

15/12 Calorie Fan Bike
10 Front Squats (135/95)
5-10-15-20-25 V-Ups*

Time Cap: 15 Minutes

*RX+: GHD Sit-Ups

Completion

Accessory

3 Rounds For Quality:

15 Barbell Bicep Curls
:30 Star Side Plank (R)
15 Rolling Dumbbell Tricep Extensions
:30 Star Side Plank (L)

Rest 1 Minute Between Sets

*See Videos For Exercise Demonstrations

Strength

On The 3:00 x 5 Sets:

5-4-3-2-1 Snatches*

*Performed As Singles
*Power or Squat Permitted
*Start At RPE 6-7 & Build Across

Rounds/Reps

Metcon

AMRAP 10:

10 Pull-Ups
5 Dual Dumbbell Devil's Press (50's/35's)

Metcon

5 Rounds For Time:

40 Unbroken Double Unders*
30 AbMat Sit-Ups
20 Push-Ups
10 Goblet Squats (50/35)

Time Cap: 20 Minutes

*60 Unbroken Single Unders

Metcon

Teams of 2

0:00-12:00:
150/120 Calorie Row
Max Handstand Push-Ups

Rest 2 Minutes

14:00 - 24:00:
100/80 Calorie Bike
Max Hang Power Cleans (155/105)

Rest 2 Minutes

26:00 - 34:00:
800m Team Run
Max Burpee Box Jump Overs (30"/24"

CrossFit Open Workout 26.2

For Time:

80' Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatches
20 Pull-Ups

80' Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatches
20 Chest-To-Bar Pull-Ups

80' Dumbbell Overhead Walking Lunge
20 Alternating Dumbbell Snatches
20 Ring Muscle-Ups

Time cap: 15 minutes

Dumbbell: (50/35)

Metcon

6 Rounds For Time:

200m Run
15/12 Calorie Fan Bike
100' Carry*

Time Cap: 21 Minutes

*See Notes For Carry Options

Strength

On The 1:30 x 9 Total Sets:

1 x 5 Back Squats
3 x 3 Back Squats
5 x 1 Back Squat

*Start At 6-7 RPE & Build Across Every Set

Time

Metcon

For Time:

80 Double Unders
24 Overhead Squats* (115/75)

120 Heavy Double Unders
18 Overhead Squats* (135/95)

160 Heavy Double Unders
12 Overhead Squats* (155/105)

Time Cap: 12 Minutes

*Athletes Change Own Barbell Load
*2026 Wodapalooza Miami "99 Problems" Inspired

Metcon

AMRAP 18:

1 Legless Rope Climb*
9 Box Jump Overs (24"/20")
12 Alternating Dumbbell Snatches (50/35)

Rest 1:1

*See Notes For Alternatives
*2026 Wodapalooza Miami "Vice Grip" Inspired

Weight

Accessory

On The 4:00 x 4 Rounds:

:30 Dead Hang
15 GHD Hip Extensions*
10 Unbroken Dumbbell Bench Press*

*Athletes Choose Dumbbell Load
*See Notes For Alternatives

Strength

On The 3:00 x 3 Sets:

Max Unbroken Push Press

Set 1: RPE 7-8
Set 2: RPE 8-9
Set 3: RPE 9-10

*Spend 6:00 - 9:00 Building Up to 7-8 RPE
*Track Reps In Notes Section
*Each Set Should Be <10 Reps

Calories

Metcon

AMRAP 9:

Max Calorie Bike*

*On The Minute (Including 0:00):
9 Thrusters (95/65)

Metcon

For Time:

60/48 Calorie Row
50 Lateral Erg Burpees
40/32 Calorie Row
30 Lateral Erg Burpees
20/16 Calorie Row
10 Lateral Erg Burpees

Time Cap: 20 Minutes

Completion

Mobility

For Quality:

2:00 Frog Stretch
1:30 Child's Pose (:30 Each Way)
1:00 Medicine Ball Thoracic Extension
:30 Medicine Ball Wide Stance Spinal Rotations (Each Side)