WOD
 | Sat, Feb 28 |  |
 | Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| Barbell Strength - Open Recovery 20260228 | CrossFit Open 26.1 |
Barbell Strength - Open Recovery 20260228(Check In) Warmup: 200m walk 400m easy conversation pace jog --Then-- 10-15 passes each area: -Upper back -Lats -Glutes -Lower back -Calves -Quads -KB Smash Hip flexors --Then-- Warmup 2 rounds: -6 Cat-cow -6 Samson stretch (each side) -8 Cossack squats (alternating) -10 Banded pull-aparts -10 Empty bar good mornings Barbell Warmup: -5 Muscle clean -5 Front squat w/ 3 sec pause -5 Push press -5 Behind-neck press (snatch grip) -5 Tall clean -5 Jerk Clean Technique Complex Every 2:00 x 6 sets @ 50-60% C&J -1 Power clean -1 Hang power clean (knee) -1 Power clean w/ 3 sec pause in catch -1 Jerk Goal: perfect positions, quiet feet, fast elbows Tempo Front Squat -4 sets x 3 reps @ 55-60% Tempo: 5 sec down — 2 sec pause — stand smooth Rest 2:30 Blood Flow Circuit — 15 minutes (continuous easy pace) Move station to station, low intensity -12 DB RDL (light) -12 Ring rows -12 Banded triceps pressdown -20 sec dead hang Flush Finisher, Partner Flow 12-minute alternating flow Partner A: -250m row or 200m jog Partner B (flowing): -8 medball cleans (14/10) -8 box step-ups (20) -8 pushups to downward dog
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CrossFit Open
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