Open Open Week 2

Monday 3/2/26

Happy Monday, Team!

Thanks to everyone who came out last Friday for FNL Week 1 — it was a blast! This week’s 5:45PM heat theme is Couples, and we’ll run additional heats as needed after that. If you’re completing the workout during class, come join Friday night to judge and cheer on friends tackling 26.2!

Today we’ve got an EMOM similar to last Monday’s to practice cardio → gymnastics → barbell transitions. The EMOM structure helps us control intensity and focus on quality over quantity. The goal is to touch base on movements that may appear in Open Week 2 or 3, without burning out, so scale as needed to hit an RPE ~6–7.

Row: steady, consistent pace each set with controlled stroke rate
First EMOM: TTB in 1–2 sets, 8 Power Snatches @ 95/65# unbroken
Second EMOM: C2B in 1–2 sets, 5 Power Snatches @ 135/95# quick singles to practice reset and technique

A. ‘I’m always coming, but never arrive. What am I?’ -
EMOM 9:
Minute 1 - 12/9 Calorie Row
Minute 2 - 8 TTB
Minute 3 - 8 Power Snatches 95/65#

REST 4 Minutes

EMOM 9:
Minute 1 - 12/9 Calorie Row
Minute 2 - 8 C2B
Minute 3 - 5 Power Snatches 135/95#

Tuesday 3/3/26

Today’s session starts with building confidence under moderate weight and practicing smooth transitions from front squats to push jerks. We’ll start lighter and build to prioritize form, efficiency, and bar speed, while practicing breathing through each rep.

Next, we’ll review shuttle run and strict handstand push-up standards. The goal is to move steadily for 10 minutes, focusing on pacing and smart sets rather than going all out. Think of this as practice, not a max-effort AMRAP!

A. Front Squat + Push Jerk
Every 2:30 x 5 Sets:
- 3 + 3

Set 1: 50% of 1RM Clean + Jerk
Set 2: 55% of 1RM Clean + Jerk
Set 3: 60% of 1RM Clean + Jerk
Set 4: 65% of 1RM Clean + Jerk
Set 5: 70% of 1RM Clean + Jerk

B. ‘I’m tall when I’m young and short when I’m old. What am I?’ -
10 Minutes of:
2-4-6-8-10...
- Shuttle Run
- SHSPU

Wednesday 3/4/26

A. ‘I can’t be touched, but I can be broken. What am I?’ -
25 Minutes Of:
- 2 Minutes Row
- 50' DB Walking Lunge 50/35# (1 DB)
- 2 Minutes Bike
- 45 Double Unders

Come on in for a Wednesday sweat session!

The goal today is to move steadily for 25 minutes. Focus on pacing the rower and bike to control your heart rate, then hit the lunges and double unders with intention.

We’re just steady grooving, building your baseline endurance and improving your ability to keep moving for longer periods of time.

Thursday 3/5/26

A. Drop Snatch -
Every 90 Seconds x 6 Sets:
- 2 Reps with 1s pause in catch @ light weight

B. Pause Snatch -
Every 2:30 x 5 Sets:
- 1.1 @ 60-65%

C. Accessories -
3 Sets Of:
- DB Lat Pullover x 10 Reps
- Barbell Cossack Squat x 10 Alternating Reps
- Forearm Plank x 45-60 Seconds

Today’s snatch session is about dialing in key parts of the movement. Drop snatches help you practice speed under the barbell and build confidence in the catch, while pause snatches focus on strengthening posture and awareness throughout the pull. Accessories target shoulder and hip mobility and strength, along with core stamina to support more efficient and controlled lifts.

Friday 3/6/26

A. ‘26.2 -
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 FEAST COUPLES. Not working out Friday evening? Come hang and cheer for your friends — we love our community!