WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

Kein WOD verfügbar

Dienstag

Kein WOD verfügbar

Mittwoch

Kein WOD verfügbar

Donnerstag

Kein WOD verfügbar

Freitag

MOD3141

CrossFit Open 2026

CrossFit Games Open 26.3 RX'd: (Ages 16-54) (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 65, 75, 85lb (29, 34, 38kg)
M: 95, 115, 135lb (43, 52, 61kg)

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 45, 55, 65lb (20, 25, 29kg), may step over the barbell
M: 65, 85, 95lb (29, 38, 43kg), may step over the barbell

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

CrossFit Games Open 26.3 Masters 55+ (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 55, 65, 75lb (25, 29, 34kg)
M: 75, 95, 115lb (34, 43, 52kg)

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

CrossFit Games Open 26.3 Scaled Teenagers 14-15, Scaled Masters 55+ (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 35, 45, 55lb (15, 20, 25kg), may step over the barbell
M: 55, 75, 85lb (25, 34, 38kg), may step over the barbell

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

Lifting weights

Deadlift (Build to a heavy 3RM for today TC: 12 min Then every 2,5 min perform 4 deadlifts for 4 rounds at ca. 75-85% of 1RM deadlift. )

No 26.3 friendly 😅

If you are doing the open workout tomorrow, speak with your coach about an alternative.

Score: the 3RM set and the 4x4 sets.

Daily Pump: BP/ BoR (2 Rounds for reps)

5 supersets of:

5 Bench Press
5 Bent over Row

Every 2 min ca. 80%

Scoring

Weight 1: BP

Weight 2: BoR

Core Finisher- 3 Rounds (Checkmark)

3 rounds of:

15 x heavy Russian KB Swings
15 x V-ups
15 Plank Shoulder Taps

Score time + KB weight in the comments

Samstag

MOD3142

CrossFit Open 2026

CrossFit Games Open 26.3 RX'd: (Ages 16-54) (Time)

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 45, 55, 65lb (20, 25, 29kg), may step over the barbell
M: 65, 85, 95lb (29, 38, 43kg), may step over the barbell

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

CrossFit Games Open 26.3 Masters 55+ (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 55, 65, 75lb (25, 29, 34kg)
M: 75, 95, 115lb (34, 43, 52kg)

*If capped, record rep count in the comment box

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

CrossFit Games Open 26.3 Scaled Teenagers 14-15, Scaled Masters 55+ (Time)

For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time Cap: 16 minutes
F: 35, 45, 55lb (15, 20, 25kg), may step over the barbell
M: 55, 75, 85lb (25, 34, 38kg), may step over the barbell

*If capped, record rep count in the comment box