Open Open Week 3

Monday 3/9/26

Happy Monday, Team!

Great energy on Friday for FNL Week 2! It’s been awesome seeing everyone show up to support each other and tackle the Open workouts together. This week we head into the final week of the Open, so let’s keep the momentum going. Join us Friday night to cheer on your fellow athletes as they take on 26.3! As a reminder, we’ll also have a happy hour afterward and hand out certificates.

Today’s workout focuses on short, repeatable efforts that combine coordination and barbell skill. The goal today is not to max out, but to practice efficient movement and quick transitions. Each round should feel strong and explosive, leaving enough rest before the next interval. Scale as needed so you can complete each round in about 60–75 seconds.

Double Unders: Smooth, relaxed rhythm. Stay efficient and avoid rushing the early rounds.

Power Clean + Jerks: Complete as 3 quick singles, resetting briefly between reps to practice composure and a clean setup each time you approach the barbell.

A. Activation -
3 Sets Of:
- Contralateral Single Leg RDL x 6 Reps / Side
- Band Lat Pulldown x 10 Reps

B. ‘Yeah Glo!’ -
Every 3 Minutes x 8 Sets:
- 30 Double Unders
- 3 Power Clean + Jerk

2 Sets @ 55-60%
2 Sets @ 60-65%
2 Sets @ 65-70%
2 Sets @ 70-75%

Tuesday 3/10/26

Today’s session touches on Olympic lifting technique and shoulder stamina, both common themes in Open workouts. We’ll start with a snatch complex to reinforce strong pulling mechanics and speed under the bar.

Part B begins with an aerobic buy-in on the row, followed by four rounds of handstand push-ups and overhead squats. The goal is to maintain a strong but sustainable pace on the row that allows you to get right to work on the HSPU once you step off.

Once you get into the four rounds, you’ll need to be strategic about managing shoulder fatigue so you don’t burn out early. Focus on smooth pacing and strong overhead positions.

A. Snatch Complex -
Every 90 Seconds x 8 Sets:
- 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Snatch @ 60-65% of 1RM Snatch

B. ‘WHATCHU KNO ABOUT ME’ -
For Time:
Buy In:
- 50/40 Calorie Row
+
4 Rounds Of:
- 10 HSPU
- 8 OHS 95/65#

Time Cap: 12 Minutes

Wednesday 3/11/26

A. ‘TGIF’ -
EMOM 36:
Minute 1 - 12/9 Calorie Echo
Minute 2 - 100' Farmer's Carry
Minute 3 - 10 Burpees
Minute 4 - TTB x unbroken set
Minute 5 - REST

Today’s workout is a longer EMOM designed to build aerobic capacity, grip endurance, and midline control while practicing sustainable pacing. The goal is to move consistently for the full duration without redlining early.

Each cycle includes a calorie bike, a farmer’s carry, burpees, and toes-to-bar before a built-in rest minute. These movements rotate between engine, grip, and core, allowing one system to recover while another works. This helps athletes develop the ability to sustain effort across multiple movement patterns,

Thursday 3/12/26

A. Back Squat -
Every 90 Seconds x 6 Sets:
- 3 Reps @ 60-65%

B. Clean Complex -
Every 2 Minutes x 5 Sets:
- 1 Hang Power Clean + 1 Low Hang Power Clean + 1 Front Squat @ 60-70% of 1RM

C. Accessories -
3 Sets Of:
- Band Face Pulls x 15 Reps
- Goblet Curtsy Squat x 12 Alternating Reps
- Standing Pallof Press + Rotation x 10 reps / side

Today’s session focuses on positional strength and clean technique while keeping intensity moderate. We’ll begin with speed back squats at 60–65%, focusing on controlled descents and explosive drive out of the bottom.

Next is a clean complex to reinforce strong pulling mechanics and confident receiving positions. Keep the weight moderate and prioritize bar path, speed, and solid front rack positions.

We’ll finish with accessory work to build upper back strength, hip stability, and core control, supporting better positions in both squats and Olympic lifts.

Friday 3/13/26

A. ‘26.3’ -
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 COACHES. Not working out Friday evening? Come hang and cheer for your friends — we love our community!