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

E2mom x 12:
A) 40m sled push
B) 20 sandbag squats
C) 10 clean&press

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

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

Power snatch + ohs 1+1 6xOTM

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

2x3x54
2x2x63
2x2x72
1x77
1x80

3 rounds

10 ghd + 5 kg db behind the neck
10 push ups

AMRAP 14

10 One ARM DB Push-Press 22,5/15kg ( R )
20 Sit-Ups
10 One ARM DB Push-Press 22,5/15kg ( L )
20 Box Step-Ups

4x superset

Double DB Bench press
Bench press