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CrossFit® Open 26.2: Full Workout Breakdown & Standards!

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. Performance. Let’s go.

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CrossFit® Open 26: Workout 26.2 Rx’d (Ages 16–54)

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 ring muscle-ups

Time cap: 15 minutes

Dumbbell weight:

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

QUICK START

Start standing tall with the dumbbell on the ground.
At “go,” pick up the dumbbell and complete 80 feet of overhead walking lunges in 20-foot sections.
The dumbbell must remain at least 5 feet away from the pull-up bar and rings.
As long as 80 feet of overhead walking lunges are completed, the lunge track may be shorter than 20 feet, but cannot be longer than 20 feet.
- Each rep of overhead walking lunges is 20 feet. Athletes may not lower the dumbbell before completing 20 feet.
Gymnastics grips are NOT allowed during the dumbbell snatches.

TIEBREAK

A tiebreak time will be taken after each set of dumbbell snatches.
- The LAST completed set of dumbbell snatches will be your tiebreak time.
Athletes who complete the workout under the time cap will not enter a tiebreak score.
In the event of a tie on reps completed, the athlete with the faster tiebreak time will win the tie.

Find Your Division By Clicking the Link Below

Warm-Up: Lock In the Overhead, Then Practice the “Lunge → Snatch → Pull” Rhythm

Before you start “warming up,” set your station.

Mark your 25-foot lane (or a clear turn point) so you’re not guessing mid-rep.
Place the dumbbell where you can grab it instantly, but keep it away from the pull-up bar and rings.
Make sure the bar and rings are ready, chalk is within reach, and you have a clean path to move fast without weaving around people.

This workout is a progression that asks you to stay composed while your shoulders, lungs, and grip are all getting taxed at the same time. The goal of this warm-up isn’t to get tired – it’s to get stable overhead, clean in the hinge, and sharp on your pulling mechanics, so you can hit your first lunge and snatch sets like you’re already in rhythm.

We’re going to:

build heat fast without wasting energy
open the hips/ankles for repeated lunging
prime the shoulders for long overhead holds
wake up the pull + ring support positions
then run a short primer that mirrors the exact flow of the workout.

The goal: start smooth, finish sharp.

You should leave the primer feeling springy overhead and confident on the bar/rings, and not get cooked.

WARM-UP

General

1:00 Bike
25’ bodyweight walking lunge
1:00 Row
25’ bodyweight walking lunge

Joint Prep

1–2 sets (depending on feel and need):
10 supine snow angels on foam roller
10 banded single-arm Y/side
10 scap pull-ups
10 adductor rockbacks/side
:30 split lunge iso hold/side

Specific Prep

1–2 sets (depending on feel and need):
25’ DB (1) goblet walking lunge
5 DB windmills/side
10 kip swings
:15 ring support hold

Primer

3 sets:
2–3 steps/leg DB (1) overhead walking lunge
6 alternating DB snatches
Round 1: 5 pull-ups
Round 2: 3 chest-to-bar pull-ups
Round 3: 1 ring muscle-up

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26.2 CrossFit® Open Scaled (Ages 16–54)

For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
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

Time cap: 15 minutes
Dumbbell weight: ♀ 20 lb (10 kg) / ♂ 35 lb (15 kg)

26.2 CrossFit® Open Masters (55+)

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 ring muscle-ups

Time cap: 15 minutes
Dumbbell weight: ♀ 20 lb (10 kg) / ♂ 35 lb (15 kg)

26.2 CrossFit® Open Scaled Masters (55+)

For Time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups

Time cap: 15 minutes
Dumbbell weight: ♀ 10 lb (5 kg) / ♂ 20 lb (10 kg)

26.2 CrossFit® Open Teenagers (14–15)

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 ring muscle-ups

Time cap:15 minutes
Dumbbell weight: ♀ 20 lb (10 kg) / ♂ 35 lb (15 kg)

26.2 CrossFit® Open Scaled Teenagers (14–15)

For Time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
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

Time cap:15 minutes
Dumbbell: ♀ 10 lb (5 kg) / ♂ 20 lb (10 kg)

Movement Standards

Dumbbell Overhead Walking Lunge

Start Position (Each Rep)

Each rep starts with both heads of the dumbbell on the ground.
To begin, lift the dumbbell overhead in one motion, feet together, and hips + legs extended behind the line.
- The dumbbell must remain overhead.
- You must keep a full grip around the handle the whole time.
- Resting the head of the dumbbell in the hand is NOT allowed.
- Each section must be completed with ONE arm. Switching arms in the middle of a section WILL NOT count.
- There is NO requirement to switch arms at any point.

Bottom Position

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
- You do not have to bring your feet together at the top of each rep, but if you step through, both legs must hit full extension at the top.
- There is NO requirement to alternate feet after each step.

Rep Completion (Credited When)

The rep is credited when:
- The dumbbell is overhead.
- The hips and knees are fully extended.
- Both feet are in line and touching the ground clearly past the final mark.

Note

Athletes may put the dumbbell down after a 20-foot section is completed.
The entire 20-foot section must be completed unbroken.
Athletes may use a lunge track that is shorter than 20 feet.
Each rep of overhead walking lunges is 20 feet. Athletes may not lower the dumbbell before completing 20 feet.

Common No-Reps

Lowering the dumbbell before full extension of the knees and hips.
The dumbbell touching any part of the body other than the hands.
Not touching the knee to the ground at the bottom of the lunge.

Additional

Switching arms or setting the dumbbell down before 20 feet is completed.
Wearing multiple layers of knee sleeves or additional equipment (e.g., volleyball knee pads) that reduce range of motion is NOT permitted.

Note: If the athlete receives a no-rep at any time, the entire 20-foot section must be repeated.

Dumbbell Snatch

Start Position (Each Rep)

Each rep starts with both heads of the dumbbell on the ground.

Movement

Lift the dumbbell overhead in one motion.
- Quick tip: you can catch it in a partial squat if you want, but it’s NOT required.

Rep Completion (Credited When)

The rep is credited when:
- Knees, hips, and elbow of the working arm are fully extended.
- The middle of the dumbbell is in line with or behind the body when viewed from the side.

Notes

Athletes MUST alternate hands after each successful rep.
Keep some space: the dumbbell must remain at least 5 feet away from the pull-up bar and rings.

Common No-Reps

Note: This list is not exhaustive.

Placing the non-working hand/arm on the thigh or anywhere on the body.
Touching only one head of the dumbbell to the ground, or not touching the ground at all.
Lowering the dumbbell before reaching full extension of the elbow, knees, or hips.
Finishing with the dumbbell in front of the body.

Additional

Snatching closer than 5 feet to the pull-up bar or rings.
Gymnastics grips are NOT allowed during the dumbbell snatches.

Note: If a no-rep is given for any reason, the athlete must repeat the repetition, starting with either arm.

Pull-Up

Start Position (Each Rep)

Start each rep with arms fully extended, feet off the ground.
- Any style of grip is permitted (whatever keeps you moving efficiently).

Rep Completion (Credited When)

The rep counts when your chin clearly breaks the horizontal plane of the bar.

Note: Any style of pull-up is permitted, as long as you hit the criteria above.

Common No-Reps

Starting the rep without full extension (you didn’t get back to a true dead hang).
Your chin doesn’t get over the bar (close doesn’t count).
Any reps completed with the dumbbell closer than 5 feet to the pull-up bar.

Chest-to-Bar Pull-Up

Start Position (Each Rep)

Start each rep with arms fully extended and feet off the ground.
- Any style of grip is permitted; overhand, underhand, mixed… doesn’t matter.

Rep Completion (Credited When)

The rep counts when your chest clearly makes contact with the bar at or below the collarbone.
- Coach’s cue: think “sternum to bar,” not “chin to bar.”

Note: Any style of pull-up is permitted, as long as you hit the criteria above.

Common No-Reps

Starting a rep without full extension (if you don’t show the hang, don’t expect the rep).
Touching the bar above the collarbone (neck/throat contact is a no-go).
No contact with the pull-up bar (close doesn’t count).
Any reps completed with the dumbbell closer than 5 feet to the pull-up bar.

Muscle-Up

Start Position (Each Rep)

Begin each rep with arms fully extended and feet off the ground.

Transition / Dip Requirement

Athletes must pass through some portion of a dip before reaching lockout.
- Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted.
- Think “pull + transition + press out,” not “sneak your way into support.”

Rep Completion (Credited When)

The rep is credited when:
- Elbows are fully locked out.
- Shoulders are directly above, or slightly in front of, the hands.

Common No-Reps

Starting the rep with flexed (bent) arms.
Any part of the foot rising above the bottom of the rings during the kip.
Not reaching full extension of the elbows at the top.
Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings).
Any reps completed with the dumbbell closer than 5 feet to the pull-up bar.

Note: Any other gymnastics movements are NOT allowed (e.g., uprises or rolls to support).

Jumping Pull-Up & Jumping Chest-to-Bar Pull-Up

Bar Height

The bar must be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.
- Plates or other stable platforms may be used to decrease the distance between the top of the head and the bar.
- Coach’s cue: set this up so you can jump, not climb.

Start Position (Each Rep)

At the start of each rep, lower until the arms are fully extended.
- Think “show the hang” every rep — that’s what keeps these honest.

Jumping Pull-Up (Credited When)

The rep is credited when the chin clearly breaks the horizontal plane of the bar.

Jumping Chest-to-Bar Pull-Up (Scaled Masters 55+) (Credited When)

The rep is credited when the chest clearly makes contact with the bar at or below the collarbone.
- Same rule as regular C2B — it’s chest to bar, not chin to bar.

Common No-Reps

Starting a rep without full extension of the arms.
Jumping pull-up: Not breaking the horizontal plane of the pull-up bar with the chin.
Jumping chest-to-bar: Not making contact with the bar below the collarbone.
Any reps completed with the dumbbell closer than 5 feet to the pull-up bar.

Performance Breakdown (Powered by WurQ)

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Thanks to the proprietary motion sensors and AI algorithms, it will automatically tell you exactly what movements you did, how many reps, range of motion, cycle times, transition times, and more.

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CrossFit® Open 26.2: Full Workout Breakdown & Standards!

Find What You Need By Clicking the Link Below

CrossFit® Open 26: Workout 26.2 Rx’d (Ages 16–54)

QUICK START

TIEBREAK

Find Your Division By Clicking the Link Below

Warm-Up: Lock In the Overhead, Then Practice the “Lunge → Snatch → Pull” Rhythm

WARM-UP

General

Joint Prep

Specific Prep

Primer

Dowload our FREE Guide by signing up below.

26.2 CrossFit® Open Scaled (Ages 16–54)

26.2 CrossFit® Open Masters (55+)

26.2 CrossFit® Open Scaled Masters (55+)

26.2 CrossFit® Open Teenagers (14–15)

26.2 CrossFit® Open Scaled Teenagers (14–15)

Movement Standards

Dumbbell Overhead Walking Lunge

Start Position (Each Rep)

Bottom Position

Rep Completion (Credited When)

Note

Common No-Reps

Additional

Dumbbell Snatch

Start Position (Each Rep)

Movement

Rep Completion (Credited When)

Notes

Common No-Reps

Additional

Pull-Up

Start Position (Each Rep)

Rep Completion (Credited When)

Common No-Reps

Chest-to-Bar Pull-Up

Start Position (Each Rep)

Rep Completion (Credited When)

Common No-Reps

Muscle-Up

Start Position (Each Rep)

Transition / Dip Requirement

Rep Completion (Credited When)

Common No-Reps

Jumping Pull-Up & Jumping Chest-to-Bar Pull-Up

Bar Height

Start Position (Each Rep)

Jumping Pull-Up (Credited When)

Jumping Chest-to-Bar Pull-Up (Scaled Masters 55+) (Credited When)

Common No-Reps

Performance Breakdown (Powered by WurQ)

Exclusive Open Offer

Want to Stop Guessing and Actually Improve for the Open?

WODprep Academy is for athletes who want results, not random workouts

Includes 2026 Open Private Coaching Group!

Read More 2026 CrossFit® Quarterfinals Workouts & Strategy

Read More 2026 CrossFit® Open Workouts & Strategy

Read More 2026 CrossFit® Open Content:

Ready to Stop Guessing and Start Making Progress?

Sign up for our FREE 2027 CrossFit® Open Strategy Guides.

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