For time:

• 1 Muscle-up or 1 Strict pull-up
• 2 Power Cleans
• 3 Front Squats
• 4 Push Presses
• 5 Power Snatches
• 6 Burpees over bar
• 7 Deadlifts
• 8 DB Snatches
• 9 V-Ups
• 10 Push-ups
• 11 Toes to bar
• 12 Thrusters

Add one exercise per round: 1;1+2;1+2+3… the final round is all
exercises together.

Time Cap 42 min.

Womens Barbell: 35kg
Mens Barbell: 50kg

Womens Dumbbell: 17,5kg
Mens Dumbbell: 22,5kg

https://www.valio.fi/reseptit/helppo-riisipuuro/

52 min EMOM

A) Row (cal)
B) Box jump overs
C) Airbike (cal)
D) KBS (24kg/32kg)

Valmentaja ottaa kortin jokaisella minuutilla, joka kertoo tekemäsi liikkeen toistomäärän. Liikkeistä siirrytään aina seuraavaan, jokaisen minuutin jälkeen.

For time:

24m dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

24m dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

24m 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

Modifications
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

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.2%20Scorecard_V8_ojewfnes_2.pdf?L4kx8P4Cz_93MWbqD8uMqBnTOZjzlLEc

Training day 1

1) 5x5 reps strict hanging knee raises
-Focus on bringing the knees above the hips.
-Return the feet below the body in a controlled

2) 3x20 reps AbMat sit-ups
-Butterfly the feet together.
-Focus on performing strict reps with minimal involvement from the arms.

3) 4x8 reps kip swings
-Focus on performing the movement by opening and closing the shoulders, not the legs. The legs are just along for the ride.

4) 100 banded pull-aparts
- Use a thin band

Trainind day 2
1) 5x10 reps seated alternating single-leg raises
-Leaning back will make the movement easier, and leaning forward over your thighs will make this more challenging.
-Lift the leg off the ground a few inches.

2) 5x5 reps kipping knee raises
-Add the kip swing to the hanging knee raise. Still focusing on kipping from the shoulders. As you press down against the bar, lean back, and bring your knees above your hips.

3) 5x10 reps GHD hip extensions

4) 3x15 reps banded lat pull-downs

In teams of 2

For time:
40 Burpees
35 Thrusters (30 kg / 42,5 kg)
30 Pull-Ups
120 sec Plank Hold
(Both at the same time. For every break add 20 sec to total plank hold time)
30 Pull-Ups
35 Thrusters
40 Burpees

Time Cap: 25 min

RX
For time:
24,5m dumbbell overhead walking lunge (15/22,5kg)
20 alternating dumbbell snatches
20 pull-ups

24,5m dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

24,5m dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap 15:00

INTERMEDIATE
For time:
24,5m dumbbell overhead walking lunge (10/15 kg)
20 alternating dumbbell snatches
20 jumping pull-ups

24,5m dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups

24,5m dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

Time cap 15:00

BEGINNER
For time:
24,5m walking lunge
20 alternating dumbbell snatches (10/15 kg)
20 bent-over rows

24,5m walking lunge
20 alternating dumbbell snatches
20 ring rows

24,5m walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups

– The load is 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.

Time cap 15:00

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)