For Time :

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

Masters 55+: ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box (may step up) ♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch box (may step up)

Scaled: (Ages 16-54) ♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up) ♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)

https://games.crossfit.com/workouts/open/2026#movementStandards

Incline Dumbbell Bench Press

4 x 8, Max Weight.

Rest time 2:00

2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (45 m) (15/22.5 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.

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Goal & intensity
-Build teamwork and pacing in a partner for-time workout.
-Train aerobic capacity and muscular endurance through alternating work efforts.
-Long, sustained partner work with alternating efforts keeps heart rate elevated without all-out sprinting.
-Bike calories, walking lunges, and wall walks challenge both cardio and body control under fatigue.
-Recommended RPE 8/10 — hard effort that stays controlled and consistent throughout the workout.
Coach’s tip:
Agree on a switch cue before starting so transitions stay smooth and you don’t waste time.

Timecap: 26min

Target time: Approximately 18–23 minutes for most, if pacing and transitions are managed well.

6 x every 90s.

2 hang power clean

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Load: <70 % 1RM, controlled and smooth.
RPE: 6–7

5 x 2 min on 2 min off

6 alt. DB squat clean 17.5/25kg
4 burpee box jump over
2 wall walk / 5m HS WALKS

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Goal & Intensity
-Build the ability to perform technically demanding movements at high, repeatable intensity across multiple intervals.
-Each 2-minute effort should look and feel consistent from the first round to the last.
-Short, hard intervals where heart rate rises quickly, while skill elements force composure under fatigue.
-Dumbbells and burpees drive breathing; inverted work challenges control and positioning.
RPE 8 – you should finish each interval knowing you could do one more round, but not two.
Why this workout:
This session teaches athletes to blend strength, conditioning, and skill without losing movement quality.
The structure mimics competitive scenarios where recovery is limited but predictable.

3x3 squat clean 75%
2x2 80%

EMOM10
1 power snatch
- find a heavy single

10 rounds for time of:

RX

9 thrusters, 42,5/30kg
35 double-unders

SCALED

9 thrusters, 30/20kg
35 Single Unders

Time Cap 15

Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, kaikki tekevät kerralla.

https://games.crossfit.com/workouts/open/2017/5?division=2

Tulos : aika tai tehdyt toistot.

Alternating Between Front Squats & Bent Over Row 5 Rounds x Every 2:00

5 Front Squat 65-75%
8 Bent Over Rows

( Total 20:00 )

Every 2 min for 10 minutes (5sets)
5 power snatches @65-70% of 1 rm snatch.