Monday 9 March (16:30/18:30 classes)
Warm-up 3x 10 Ring rows10 Lat front + side raises 2.5kg10 Alt hang DB snatch (light)10 Alt LungesThen 2x7m Walking lunge10 Alternating Snatch10 Pull-up variation*elevate heart rate Workout (Open 26.2) https://games.crossfit.com/workouts/open/2026 Alternative workout - for those that already completed 26.2 Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups10s Sandbag hold from box20s Assault bikeWorkout (or any alternate) 10-8-6-4-2Sandbag clean (scaling 2x medball clean)Barbell bench (@BW)15/12 Cal Assault bike ...
Day 47 RHS – S&C
Warm-up3x 8 Ring rows 8 Push-ups 8 KB Russian Swings (light) Workout 21-15-9-7-5KB Swings (russian)Hand release push-ups Rest 5 minutesTeams of 3:3 sets of 7's2x10kg/2x7kg DB's*Strict form, pass db's to next member and rest until it's your turn again go around for 3 sets total ...
Day 46 RHS – S&C
Warm-up3x 100m Jog 8 Alternating lunges 8 bodyweight squat 10 Heel touches Workout Teams of 3/4:Section A:Complete 90 pause back squats (1s) (30 each) ~your bodyweight in weight on the bar, round up or down to make weight changes easier*Break sets in any way and keep working until the team's reps are done, rather keep sets small but keep movingRest 4 minutes then,Section B: Complete a 1.6km run - 4 laps ...
Friday 6 March (16:30/17:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups10s Sandbag hold from box20s Assault bikeWorkout (or any alternate) 10-8-6-4-2Sandbag clean (scaling 2x medball clean)Barbell bench (@BW)15/12 Cal Assault bike OR (26.2)https://games.crossfit.com/workouts/open/2026 ...
Thursday 5 March (16:30/18:30 classes)
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2x2.510 Snatch grip deadlift (bar)10 Hang Snatch (bar)20s KB farmers holdWorkoutStart relay styleBuy in:800m rowThen21-15-9Power snatch 43/30100m Farmers Carry (2x24/2x16) ...
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