Fri. March 6, 2026 - 26.2

IMPORTANT INFORMATION!

1. Anyone (signed up for the open or not) attending class on Friday EVENING must register for a heat via the google docs spreadsheet.

2. Please arrive 15min prior to your heat time.

3. Warm Up will be posted on Monday's board. Please warm up on your own.

4. **Plan on judging the heat following your heat**

5. REVIEW all movement standards of the workout. https://games.crossfit.com/workouts/open/2026

HEAT SHEET: https://docs.google.com/spreadsheets/d/1AqmIA8_46NF9qcSVQ2Mjz_NWfaRgYj4BqARjxtdZIPg/edit?gid=0#gid=0

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

RX:

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

RX 55-59:

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

RX Teenagers (14-15):

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

SCALED:

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

SCALED 55+:

♀ 10-lb (5-kg) dumbbell

♂ 20-lb (10-kg) dumbbell

Jumping pull-ups, jumping chest to bar pull-ups, then pull-ups

FOUNDATIONS:

For time:

80-foot walking lunge

20 alternating dumbbell snatches

20 bent-over rows

80-foot walking lunge

20 alternating dumbbell snatches

20 ring rows

80-foot walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

*The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.