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 26.3 Workout: RX [Ages 16-54]
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
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
QUICK START
Start standing tall.
At “go,” begin by completing 2 rounds of the first weight.
Time stops at the completion of the final thruster at lockout.
Time does not stop at any point during this workout.
Athletes must:
Use exactly the prescribed weights during each round.
Use one barbell for the entire workout.
Change their own weights. No outside assistance is allowed.
Place collars on the outside of the plates.
Athletes may change weights after completing their second and fourth rounds of thrusters.
TIEBREAK
A tiebreak time will be recorded after each completed set of thrusters.
The last completed set of thrusters will be the athlete’s tiebreak time.
Athletes who finish the workout under the time cap will not receive a tiebreak score.
In the event of a tie on reps completed, the athlete with the faster tiebreak time wins the tie.
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Warm-Up: Open the Joints, Then Prime the Barbell
Before you start “warming up,” set your station.
- Get your rower ready and adjusted.
- Set your barbell in a clear lane with enough space to burpee safely over it.
- Have your first and second weights planned out before you begin.
- Keep your roller and any change plates close so transitions stay smooth.
Little setup issues become big energy leaks once your heart rate climbs. Get organized now so you can focus on moving well and building confidence into the workout.
This warm-up is designed to take you from cold → open → sharp without wasting energy.
We’re going to:
- Get the heart rate up,
- Open up the hips, T-spine, and shoulders so your front rack and overhead positions feel better,
- Wake up your jumping and landing mechanics,
- Practice the exact barbell patterns you’ll use in the workout,
- Then finish with a short primer so you’ve already touched both working weights before the clock starts.
The vibe: start loose, build rhythm, finish aggressive.
You should leave the primer feeling snappy, confident, and ready to move – not cooked.
WARM-UP
General
2:00 Row
Then:
2 rounds:
- 10 leg swings each direction
- 10 lateral hops
- 10 jump squats
Joint Prep
2–3 sets (quality first):
- 10 alternating hip 90/90s
- 5 seal to down dog
- :30 T-spine extension on roller
- 5 goblet squats with pause in the bottom
Specific Prep
Empty barbell warm-up:
- 20 elbow rotations
- 8 empty bar hang power cleans
- 8 empty bar front squats
- 4 burpees
Primer
2 rounds (build intensity and finish near workout pace):
Round 1:
- 5 power cleans @ weight 1
- 5 burpees over the bar
- 5 thrusters @ weight 1
Rest 1:00 and change weight
Round 2:
- 4 power cleans @ weight 2
- 4 burpees over the bar
- 4 thrusters @ weight 2
Open 26.3 Scaled (Ages 16–54)
For time:
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 1
12 burpees over the bar (may step over barbell)
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 2
12 burpees over the bar (may step over barbell)
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 3
12 burpees over the bar (may step over barbell)
12 thrusters, weight 3
Time cap: 16 minutes
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)
Open 26.3 Masters (55+)
26.3:
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
♀ 55, 65, 75 lb (25, 29, 34 kg)
♂ 75, 95, 115 lb (34, 43, 52 kg)
Open 26.3 Scaled Masters (55+)
For time:
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 1
12 burpees over the bar (may step over barbell)
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 2
12 burpees over the bar (may step over barbell)
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 3
12 burpees over the bar (may step over barbell)
12 thrusters, weight 3
Time cap: 16 minutes
♀ 35, 45, 55 lb (15, 20, 25 kg)
♂ 55, 75, 85 lb (25, 34, 38 kg)
Open 26.3 Teenagers (14–15)
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
♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)
Open 26.3 Scaled Teenagers (14–15)
For time:
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 1
12 burpees over the bar (may step over barbell)
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 2
12 burpees over the bar (may step over barbell)
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 3
12 burpees over the bar (may step over barbell)
12 thrusters, weight 3
Time cap: 16 minutes
♀ 35, 45, 55 lb (15, 20, 25 kg)
♂ 55, 75, 85 lb (25, 34, 38 kg)
MOVEMENT STANDARDS
LATERAL BURPEE OVER THE BAR
START POSITION (EACH REP)
Start on one side of the barbell.
BOTTOM POSITION
At the bottom of each rep, the chest and thighs must touch the floor.
A strict lateral orientation is not required.
Athletes may face the bar during the burpee or during the jump.
RETURN TO FEET
The athlete must return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
REP COMPLETION (CREDITED WHEN)
The athlete must jump over the barbell.
Both feet must be off the ground as the athlete passes over the bar.
A two-foot takeoff is not required.
A two-foot landing is not required.
Scaled divisions may step over the barbell.
The rep is credited when the athlete is clearly on the opposite side of the barbell.
NOTES
If a no-rep is given for any reason, the athlete must repeat the entire burpee.
Scaled Teenagers and Scaled Masters athletes using smaller plates must place the bar on risers, or use a lighter barbell with standard bumper plates, to achieve the required minimum bar height.
COMMON NO-REPS
Chest and/or thighs do not touch the ground
Stepping over the barbell
except in Scaled divisions
Making contact with the barbell while jumping over
CLEAN
START POSITION (EACH REP)
Start each rep with the bar on the ground.
If using an empty barbell, or a barbell with smaller-than-standard bumper plates, each rep must begin with the barbell clearly below the knees.
MOVEMENT REQUIREMENTS
The bar must be lifted to the shoulders.
Any style of clean is permitted, except a hang clean.
REP COMPLETION (CREDITED WHEN)
The rep is credited when the bar is on the shoulders and:
The hips and knees are fully extended.
The feet are in line.
The elbows are in front of the bar when viewed from profile.
COMMON NO-REPS
Lowering the barbell before fully extending the hips and knees
Not bringing the elbows in front of the bar
Bouncing the barbell between consecutive repetitions
NOTES
Having a coach or other individual assist with changing weights is not allowed.
Using more than one barbell during the workout is not allowed
THRUSTER
START POSITION (EACH SET)
Each round of thrusters begins with the barbell on the ground.
A squat clean is allowed, but not required, to start a set.
BOTTOM POSITION
The athlete must squat until the crease of the hips clearly passes below the top of the knees.
This means the athlete must reach below parallel.
REP COMPLETION (CREDITED WHEN)
The rep is credited when:
The hips, knees, and arms are fully extended.
The bar is directly over, or slightly behind, the middle of the body when viewed from the side.
COMMON NO-REPS
Squatting to parallel or above parallel
the hip crease is at or above the knee
Lowering the barbell before reaching full extension
of the knees, hips, or arms
Finishing with the barbell in front of the body
NOTES
Performing a front squat followed by any style of jerk is not allowed.
Rebending the hips and/or legs to finish the rep is not permitted.
Athletes must:
Use one barbell for the entire workout
Change their own weights
Place collars over the plates
Having a coach or other individual assist with changing weights is not allowed.
Using more than one barbell during the workout is not allowed.
Get Ready for Quarterfinals with the Right Gear
Real quick, for some of you, 26.3 might be the end of the Open. But for the lucky few moving on, Quarterfinals are right around the corner, and having the right gear matters even more.
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Rx Jump Rope 2.0 (best for beginners)
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