Press

A) Find Days Technical Heavy 1RM

• Push Press

Split Jerk

E2MOM X8-10

• 2 DnG Split Jerk (1s Pause in Catch) *RIR 1-2

Gymnastics

A) HSW Ramp Practice For 5-10min

B) EMOM 16

1: 3-5 rMU
2: HSW Ramp (one way + 7.5m flat)
3: 30 Heavy/Drag DU
4: HSW Ramp (one way + 7.5m flat)

Strength

A) 3x Superset:

• 10-15 Incline DB Bench Press
• 10-15 No Feet High Hang Muscle Snatch

*rest 3min between rounds

B) 3x Superset:

• 10-15 Feet Raised Ring Row
• 10-15 Seated DB Lateral Raise

*rest 3min between rounds

EMOM 16, 20 or 24 (0:40 work / 0:20 rest)

1) Bar muscle ups / Rope climbs, alt
2) Single-leg squats, alt
3) GHD sit-ups / Toes-to-bars, alt
4) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure. In minutes 1 ja 3, you’ll alternate movements each round.
Number of rounds. you can choose 4, 5 or 6 rounds today.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
GHD sit-ups → GHD sit-up to parallel → V-ups
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Single-leg squats → Single-leg squats to a band

Metcon

For Time:

• 120 C2B
• 100 Cal Echo
• 80 WB
• 60 Burpee Box Jump Over
• 40 Pistol squat
• 20 Rope Climb

*jaa miten haluut. Eli voit tehä vaikka 5 rundia:

• 24 c2b, 20 Echo, 16 WB, 12 BBJO, 8 Pistol, 5 Rope

Accessories

A) 3x Superset:

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)
• 8/8 Bent Over DB Row

*rest 3min between

B) 3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (Vihree)
• 10-15 Banded High Pull
• 20-30 Banded Tricep Ext

LÄMMITTELY
Omaan tahtiin / 12min
100m soutu / 4 kcal pyörä
10 x kehonpainokyykky
10 x soutu kuminauhalla
10 x t-asennossa jalan kierrot
5 x lapsen lepoasento + jarruttava punnerrus

VOIMA
3 x 6, 5, 4 maljakyykky kanta korotettuna
3 x 6, 5, 4 penkkipunnerrus tangolla / kpt

EMOM 8
8-12 x suorin jaloin mave kk
20-30s. köydet
8-12 x trx-soutu
30-40s. slam ball paiskaus

Power clean + split jerk 1+1 x6

5km row + station every 1km

At each km:
16 walking lunges
20 air squat

WU

3-4 Rounds:

• 1min Bike (Z2)
• 20m Walking Lunge (ilman lisäpainoja)
• 5 Kip Swing, 5 Kipping Pull Up, 5 C2B
• 10 KB Swing

CF Open 26.2

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.2%20Scorecard_V8_ojewfnes.pdf?AvjHVaRI9I6tmlVqYOQ7llm0RkedJVwi

Strength

A) 3x Superset:

• 8/8 KB Fr. Bulgarian Split Squat
• 45-60s SB Bearhug Hold

*Rest 3min between rounds

B) 3x Superset:

• 10/10 DB See Saw Press
• 10-15 Bent Over DB Rear Delt Fly

Back squat

3 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

Clean and jerk

8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

4 rnds for time
300m row
20 wall ball
10 burpee