What’s up, athletes!
The CrossFit® Open is here, and you already know what happens next: workouts drop, the internet loses its mind, and everyone suddenly becomes a pacing expert.
Not here.
We’ve got all the info for you to ensure you get your best CrossFit® Open YET!
Workouts. Standards. Warm-ups. Recovery. Let’s go.
Find What You Need By Clicking the Link Below
CrossFit® Open 2026 RX Workout 26.1 (Ages 16–54)
For time:
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20 wall-ball shots
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18 box jump-overs
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30 wall-ball shots
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18 box jump-overs
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40 wall-ball shots
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18 medicine-ball box step-overs
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66 wall-ball shots
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18 medicine-ball box step-overs
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40 wall-ball shots
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18 box jump-overs
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30 wall-ball shots
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18 box jump-overs
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20 wall-ball shots
*Time cap: 12 minutes
Women: 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
Men: 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Quick Start
- Start tall. On “3, 2, 1… go”: grab the ball and hit 20 wall balls
- Your time is the final rep when the ball hits the target on that last wall ball.
- One medicine ball only for the whole workout.
- Set your box at least 10 feet from the wall-ball target (stay safe, stay fast).
Tiebreak
- A tiebreak gets recorded after every set of jump-overs and step-overs.
- Your score uses the time at your LAST completed set of jump-overs/step-overs.
- Tie on reps? Faster tiebreak wins.
- Finish under the cap? No tiebreak needed.
Find Your Division By Clicking the Link Below
Warm-Up: Set Your Station, Then Turn On the Engine
Before you start “warming up,” set your station.
Confirm your wall ball target is correct and clearly marked.
Check your box height and make sure it’s stable.
Put your wall ball where you can grab it instantly.
Give yourself a clean lane so you’re not jumping into someone else’s workout.
Little stuff turns into big stuff once you’re breathing through a straw. Set it now so you can focus on effort, not logistics.
This warm-up is designed to take you from cold → ready → dangerous without wasting energy.
We’re going to:
get the heart rate up,
open up the joints you’re about to ask a LOT from (hips, knees, ankles, shoulders),
practice the exact movements you’ll hit under fatigue,
then flip the switch with a short primer so your first reps feel like you’ve already been there.
The vibe: start smooth, finish sharp.
You should leave the primer feeling springy, confident, and locked in – not smoked.
WARM-UP (Open 26.1)
General
2:00 Bike
Increase intensity every :30
Joint Prep
1–2 sets (quality first):
5 Quadruped hip CARs/side
10 Bootstrap squats
:15 Single-leg wall sit/side
12 Bear plank shoulder taps
10 Downward dog calf pumps
Specific Prep
2 sets:
5 Squats with wall ball
10 Alternating box step-ups (bodyweight)
5 Wall ball thrusters
5 Box jump-overs
Primer
2 rounds (increase effort each round → finish at race pace):
5 Wall balls
5 BJO
5 Wall balls
5 Wall ball box step-overs
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26.1 Open Scaled (Ages 16–54)
For time (12:00 time cap):
20 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
40 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
20 Wall-Ball Shots
Women: 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up)
Men: 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)
26.1 Open Teenagers 14–15
For time (12:00 time cap):
20 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
40 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
20 Wall-Ball Shots
Women: 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box
Men: 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box
26.1 Open Scaled Teenagers 14–15
For time (12:00 time cap):
20 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
40 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
20 Wall-Ball Shots
Women: 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up)
Men: 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)
26.1 Open Masters 55+
For time (12:00 time cap):
20 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
40 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
20 Wall-Ball Shots
Women: 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box (may step up)
Men: 20-lb (9-kg) medicine ball, 9-foot target, 24-inch box (may step up)
26.1 Open Scaled Masters 55+
For time (12:00 time cap):
20 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
40 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
66 Wall-Ball Shots
18 Medicine-Ball Box Step-Overs
40 Wall-Ball Shots
18 Box Jump-Overs
30 Wall-Ball Shots
18 Box Jump-Overs
20 Wall-Ball Shots
Women: 10-lb (4-kg) medicine ball, 8-foot target, 20-inch box (may step up)
Men: 14-lb (6-kg) medicine ball, 8-foot target, 24-inch box (may step up)
Movement Standards
Wall-Balls
Good Rep Requirements
Start each rep with the ball in the front-rack/support position in front of your body.
You may squat clean the first rep to start a set (allowed, not required).
Squat below parallel: hip crease clearly below the top of the knees.
Rep counts when the center of the ball hits the target clearly ABOVE the required height.
Common No-Reps
Squat is at/above parallel (not deep enough).
Ball hits low on the target (below the line/height).
Ball doesn’t make contact with the wall/target.
Letting the ball drop off the target and catching it off the bounce/rebound.
Medicine-Ball Step-Over
Good Rep Requirements
Start each rep with both feet on the floor.
You can hold the med ball however you want.
If it’s one-handed or on the shoulder, your free hand can’t push off your legs to stand up.
Only your feet may touch the box.
Both feet must touch the top of the box.
You do NOT need full hip/knee extension on top.
You may face any direction.
The ball cannot rest on your thigh and cannot touch the box at any point.
You must step down (no jumping down).
Rep counts when both feet land on the floor on the far side with the ball still in your hands.
You do NOT have to alternate your lead leg each rep.
Common No-Reps
Resting the ball on the thighs.
Ball touches the box.
Pushing off your legs with the hands.
Jumping down from the top of the box.
Using a second ball.
Box Jump-Over
Good Rep Requirements
Start each rep with both feet on the floor on one side of the box.
Rx (Ages 14–17 + 35–54): you must take off with two feet.
55+ + all Scaled: you may step up or jump up (two-foot takeoff NOT required).
For everyone:
You can face any direction.
Both feet must touch the top of the box.
You must step down from the box. (No jumping down.)
You may also clear the box completely, just make sure you go over, not around.
Rep counts when both feet land on the floor on the opposite side.
Common No-Reps
Rx (14–17 + 35–54): stepping up or using a single-leg takeoff.
Touching the box with hands or knees.
Jumping down from the top of the box.
Recovery Support
This workout is going to light up your engine and crank the intensity fast – the kind of effort that doesn’t just tax your lungs, it lingers in your legs and nervous system for the next 24–48 hours. If you want the option of a redo (and you want that redo to actually be better), your best strategy isn’t just pacing… it’s recovery. Prioritize sleep, get ahead of soreness, and give your body what it needs to bounce back so you can come back sharper instead of just “toughing it out” again.
If you’re like me and have a hard time sleeping, especially during the Open, then Thirdzy is a great tool to help your mind relax so you can fall asleep quickly, stay asleep, and wake up WITHOUT a melatonin hangover. Also, thanks to the collagen protein, it will also help your body repair. REST and RECOVERY – it’s the perfect combo in one simple scoop. I take 1 scoop in ~4oz of water about 60 minutes before bed every single night.
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Want to Stop Guessing and Actually Improve for the Open?
Most people treat the CrossFit® Open like it’s a 3-week event… when it’s really the final exam for what you did (or didn’t do) for the last few months.
And here’s the thing:
You can be fired up, you can “want it,” you can even train hard… and still get stuck doing the same thing every year because there’s no plan, no structure, and no coaching.
That’s why we built WODprep Academy.
WODprep Academy is for athletes who want results, not random workouts
If you’re tired of:
- Hitting the same ceiling every Open
- Getting smoked by skills you “almost” have
- Blowing up because pacing felt good for 90 seconds
- Or being inconsistent because you don’t know what to do next…
WODprep Academy gives you a clear path.
Inside WPA you get All Access to training that’s built for real athletes:
- Programs that build capacity (not just fatigue)
- Skill progressions so you stop “trying” and start owning the movements
- Strength + engine work that carries over directly to Open-style tests
- A system that makes training feel clear again, even when life is chaotic
This isn’t about doing more.
It’s about doing the right things… consistently… so your fitness actually moves.
And because we’re heading into the Open season…
When you join WODprep Academy All Access right now (Monthly or Annual), you also get:
Includes 2026 Open Private Coaching Group!
This is where the magic happens for a lot of athletes, because Open weekends get messy fast.
You’re going to have questions like:
- “Should I go unbroken here or break early?”
- “What’s the best rep scheme for my level?”
- “How hard should I push the first half?”
- “What warm-up actually prepares me for this?”
- “Do I redo it? How would I change strategy?”
Instead of guessing… you’ll have a place to get real answers.
- Weekly guidance during the Open
- Strategy + pacing help you can actually execute
- Q&A / support so you’re not doing it alone
- A community of athletes going through it with you
Is it magic? No.
But it’s the next best thing: a plan + coaching + accountability when it counts.
Read More 2026 CrossFit® Quarterfinals Workouts & Strategy
Read More 2026 CrossFit® Open Workouts & Strategy
- 26.3 CrossFit® Open Workout and Standards
- 26.3 CrossFit® Open Strategy and Tips
- 26.2 CrossFit® Open Workout and Standards
- 26.2 CrossFit® Open Strategy and Tips
- 26.1 CrossFit® Open Workout and Standards
- 26.1 CrossFit® Open Strategy and Tips
Read More 2026 CrossFit® Open Content:
- 2026 CrossFit® Open Predictions: What Movements Will We See?
- 5 Bold Predictions for the 2026 Open (Burpees Not Included)
- How to Crush the 2026 CrossFit® Open: Your 4-Day Game Plan
- How to Prepare for the 2026 CrossFit® Open (With Less than 3 Weeks Left!)
- 7 Movements You MUST Master for the 2026 CrossFit® Open
- The 2026 CrossFit® Open Leaderboard: How to Track Your Spot (And Make the Cut)
- The Quarterfinals Are Back: Your Complete Guide to the 2026 CrossFit® Season