Open Open Week 1

Monday 2/23/26

Happy Monday, Team!

Reminder: The Open kicks off this week! Programming will look a little different to make sure we’re ready to perform on Friday. It’s not too late to sign up for the Open Open via StreamFit — all proceeds are donated! Each Friday we’ll be doing the Open workout in class, with Friday Night Light heats beginning at 5:45 PM.

Today we’ll kick off with some SHSPU strength work. The goal is for these sets to feel strong and smooth, not impossible. You can scale the movement as needed, or add a tempo to make it more challenging. The focus here is perfect, repeatable sets.

Afterward, we have an 18-minute mixed-modal EMOM designed to practice transitioning from cardio → gymnastics → barbell. Think consistent pacing and clean technique under mild fatigue. Work hard, rest, repeat. This EMOM allows us to train domains that may appear in the Open while keeping intensity controlled.

A. SHSPU -
Every 2 Minutes x 5 Sets:
- 5 Reps

B. ‘Time flies like an arrow; fruit flies like a banana’ -
EMOM 18:
Minute 1 - 12/9 Calories Echo Bike
Minute 2 - 3 Wall Walks
Minute 3 - 1 Clean + Jerk Complex @ 60-65%

Clean + Jerk Complex = 1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk

Tuesday 2/24/26

Today’s Goal: Steady, consistent effort.

This is a long conditioning piece — not a sprint. Settle into a pace that feels like an RPE 6–7 out of 10. You should be working, but able to stay in control.

These workouts build aerobic capacity and mental toughness, teaching us to stay disciplined through sustained effort. Pick a machine pace you can maintain for the full 30 minutes, and keep a smooth, controlled cadence on the burpee box step-ups.

Start controlled, stay consistent, and keep moving!

A. ‘I don’t trust stairs… they’re always up to something.’ -
30 Minutes of:
10-20-30-40-50..
- Calories Machine of Choice
*15 Burpee Box Step-Ups after each set
( 24/20”)

Wednesday 2/25/26

A. Gymnastics Review -
- 15-20 Minutes of Coach Led Gymnastics Positions and Progressions

B. ‘I’m drawn to art… it’s sketchy, but I love it’ -
EMOM 5:
- 5 BMU

Rest 1 Minute

EMOM 5:
- 8 Thrusters 95/65#

Rest 1 Minute

EMOM 5:
- 10 TTB

Rest 1 Minute

EMOM 5:
- 2 Snatches @ 65-70%

Today is about quality across the board. The EMOM is structured so we can focus on one thing at a time — strong sets on bar muscle-ups, smooth and steady thrusters, controlled toes-to-bar, and technically sound snatches at a moderate load.

The goal is to build confidence in these movements. No missed reps. Move with intention, stay consistent, and finish feeling solid — like you worked, but could have done more!

Thursday 2/26/26

A. Sumo Deadlift -
Every 2 Minutes x 5 Sets:
- 5 Reps @ RPE 6

B. Accessories -
3 Sets Of:
- GHD Hip Extension x 10 Reps
- Single Arm DB Row x 8-10 Reps / Side
- Side Plank x 30 Seconds / Side

C. ‘I’m reading a book on anti-gravity… it’s impossible to put down’ -
8 Minutes Of:
- 45 Single Unders
- 12 Air Squats
- 8 Push-Ups

Today’s session is about moving well without wearing yourself out. The sumo deadlifts will open our hips and train the posterior chain without taxing the CNS. Accessories like GHD hip extensions, single-arm rows, and side planks keep the body feeling strong and balanced. Finally, we’ll spend 8 minutes at a chill pace on single-unders, air squats, and push-ups to get some movement in and prime the body — no muscle groups are being destroyed, and you won’t feel burned out the next day. The goal is to finish feeling ready and confident for tomorrow!

Friday 2/27/26

A. ‘26.1’ -
To Be Announced…

Workout Announcement: The workout will be announced by CrossFit Thursday at 2 PM Central.

Both the workout and Friday Night Light heats will be posted by 5 PM Thursday on StreamFit for registration.

On Friday, we’ll run the workout in class, coach-led like a normal CrossFit session. Members will be paired up to run heats, with partners judging and counting each other’s reps. The last class of the day is 4:30PM, and FNL heats kick off at 5:45PM.

Reminder: This week’s theme for Heat 1 is FIRST OPEN AT FEAST. Not working out Friday evening? Come hang and cheer for your friends — we love our community!