Workout of the Day
METCON
Every 2 min x 4 sets
4 Lateral Burpees over the Bar
4 Cleans
Every 2 min x 4 sets
4 Lateral Burpees over the Bar
2 Cleans
Notes:
This workout will put our lifting on the clock with a bodyweight task to complete before moving on to the barbell. Aim to complete each set of work in under 1 minute.
Work at light to moderate loads for the first 4 sets and moderate to heavier loads for the second 4 sets. You can build across all the sets or simply pick two weights to work at.
These are full cleans. We worked on turnover and meeting the bar in the air the last two weeks. Continue to receive the bar as high as possible and pass through a full squat before returning to stand.
*Note: We are not going overhead today since we had wall walks yesterday and there are handstand push-ups tomorrow. If you are missing Monday and Wednesday, feel free to add 1 Jerk after your final clean in each set.
STRENGTH
Front Squat
3×3
Notes
Your legs will be quite warm from lifting already! Perform 2-3 low volume warm up sets as desired. You may build or use the same load across.
Each set should be challenging, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.
(Group Class Programming WK5/8 )
Charles taking on the final workout from the 2018 CrossFit Open
Why Sign up for the CrossFit Open, Part 2
The Athlete Mindset
The Open is a chance to step into an “athlete mindset.” Training hard regularly is part of the plan, but there is a difference between any given workout you jump into versus three event competition.
Open workouts require more preparation. You manage nerves. You think carefully about pacing. You give your best effort when it counts. The scaling options or RX might put you in a tight corner, perhaps something you’ve never tried before. That kind of short-term, purposeful stress is good for your brain. It builds confidence, resilience, and mental toughness.
What kind of competition the Open becomes depends on you and your personal goals.Some people care about rankings. Many do not. Most are simply curious about what they are capable of and want to challenge themselves alongside their community. You and tens of thousands of people around the world will take on these workouts together, and everyone will push each other a little deeper.
Every year, people surprise themselves. Some workouts feel amazing. Others are humbling. Both matter and are excellent teachers.
Be brave. Adopt the athlete mindset for three weeks and sign up for the Open!
What Is the Open?
The CrossFit Open is a three-week, worldwide competition that kicks off the 2026 CrossFit Games season.
Each week, a new workout is released by CrossFit HQ. You have from Thursday through Monday to complete it according to your division’s standards. The workouts will be run in the gym on Fridays and Saturdays.
Every workout includes multiple versions, along with gender, age, and adaptive divisions. Registration is $20 through CrossFit HQ.