one legged glute bridge w. smr between knees 3x8/8

deadlift up to heavy

Push Press

E2MOM X4-5:

• 3 Push Press (Touch n Go) *@2-3 RIR

Push Jerk

E2MOM Till Days Heavy:

• 1 Push Jerk *RIR 0-1

Gymnastics

A) E2MOM X5

• 1 Set of rMU

B) rMU Strength

3-4 Rounds:

• 5-10 Strict Ring/Bar Dip *rest 45s
• 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
• 20-30s Ring Dip Hold *rest 2min

T2B

E30SEC X15:

1-10: ”X” T2B (yks enemmä ku viime vkolla)
11-1: ”X” V-Up (tässä myös)

Strength

4x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Seated DB Lateral Raise

Power snatch + ohs 1+1 6xOTM

Alternate B1 / B2

B1. Strict ring dip – 4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

AF WEEK 8, Day 1

CONDITIONING:
“Quads gone wild”
For time:

10 Hang Power Clean
20 Wallball
30/24cal Bike
20 Wallball
10 Hang Power Clean

RPE 4-5.
Target: sub 6, Time Cap 9
Barbell should be on the heavy side,
but you can hit unbroken reps in the first set of 10. Go for unbroken
wallballs and hard, but sustainable bike. Last wallballs and HPC all out.

Rxd: 60/40kg.
Masters:50/35kg.
Advanced: 70/50kg
Scaling Options:Decrease loading, Echo→ Bike

AF WEEK 48, Day 2

CONDITIONING
E2MOM for 4 rounds (32min total)

A: Bike with RPE 2-3
B: AMRAP of Cindy or Nate with RPE 3-4
C: Bike with RPE 2-3
D: AMRAP of: 30 DU, 5 Power Clean

Overall RPE 3-4. Target: B&D: 2+ rounds.

Bike with RPE 2-3 to pace your heart rate. Focus on going hard
on B&D.

Rxd: 60/40kg
Masters: 50/35kg
Advanced: 70/50kg

One round of Cindy is: 5 Pull-Up + 10 Push-Up +15 Air Squat
One round of Nate is: 2 Ring MU + 4 HSPU + 8 KBS (32/24kg

Tailoring Options:
Decrease loading
Use a rep scheme of 4-8-12 or 3-6-9 with Cindy
Nate: Ring MU→ Bar MU

AF WEEK 47, Day 2

CONDITIONING
E90sec for 3 rounds (27min)

1) 12-20cal Machine
2) 2-5 Push-Up to L-Sit (parallettes or use KB handles)
3) 12-20cal Machine
4) 1-3 Rope Climb
5) 12-20cal Machine
6) 5-15m Handstand Walk

Overall RPE 3, mostly in your comfort zone.
Machines with RPE 2-3. Concentrate on your bodyweight
movements. Execute reps with perfect form. There should be rest
after bodyweight movements, machines can be done full 90sec.
Scaling:
Decrease rep scheme
HSW→ 2-4 Wall Walk

Back Squat

E3MOM X6:

1-2: 6 Reps @75%
3-4: 4 Reps @80%
5-6: 2 Reps @85+%

Strength

Push & Pull

• 10-8-6-4-2 Bench Press

rest 30s

• 1 Set Of Wide Grip Pull Up

rest 2min

Metcon

Open 26.3

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

Optional Accessory

3-4 Rounds For Quality:

• 10/10 KB Leg Raise (korokkeen päältä)
• 5-10 Slider Hamstring Curl
• 45-60s Spanish Squat Hold

AMRAP x 15 mins
8 rounds:
-10 WB
-10 T2B
Rem.time max rounds/reps of:
-3 Strict Pull Up/ Assisted Pull Up (Rx+ Ring MU / BMU)
-30 DU / 60 SU

Rest 3:00

AMRAP x 12 (40s ON / 20s OFF)
2 Devil Press (L)
4 DB Snatch (L)
6 DB Thruster (L)
8 Kipping C2B / Pull Up or Ring Row
2 Devil Press (R)
4 DB Snatch (R)
6 DB Thruster (R)
8 Burpee over the DB

Pick up where you left off..

Goal: 4+ rounds
Weight:
@1x15/10
Rx+ @22,5/15

5 rounds for time:

• 6 Dual KB hang clean & jerk @ 2x(24/16) kg
• 16/12 kcal ski
• 6 Dual KB hang snatch @ 2x(24/16) kg
• 16/12 kcal ski