Weekly Training Schedule

Strength:

5 sets of 8 strict presses at 65kg, with a rest of at least 2 minutes between sets. The goal is to decrease the weight if the sets do not feel achievable. Pause at the shoulders between reps.

Metcon:

Every 2 minutes for 24 minutes, perform 4 separate movements with rest between. Accumulate fatigue by moving through the movements at a sustainable tempo. Ensure the dumbbell thrusters feel light enough to cycle for sets of 10+ reps. Add up the total reps per set of all four movements together for scoring purposes.

Accessory:

Complete 2 sets of max unbroken strict pull-ups with 0-1 rep in reserve, with a 4-minute rest between sets. Also, accumulate 3 minutes in a bar dead hang (no grips) with the option to add 10-20lb for extra resistance.

Motivational Quote: "The only bad workout is the one that didn't happen."

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

Phase: OPEN SEASON 2026
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Week 1 | February 16th | Deload
Week 2 | February 23rd | CrossFit Open 26.1
Week 3 | March 2nd | CrossFit Open 26.2
Week 4 | March 9th | CrossFit Open 26.3
Week 5 | March 16th | Deload/Taper
Week 6 | March 23rd | Training/Quarterfinals
Week 7 | March 30th | Deload - 𝗬𝗢𝗨 𝗔𝗥𝗘 𝗛𝗘𝗥𝗘
____
Next Phase:
Week 1 | April 6th

3:00 Ski Erg, Building In Pace
+
2 Sets:
10/10 Pec Stretch On Rig
10 Banded Z-Press
10/10 Lat Stretch On Rig
10 Alternating Lunge w/ Lateral Flexion
Rest 1:00 Between Sets.

5 Sets:
8 Strict Press @ 65kg // RPE 6-7

NOTES:
- Rest for at least 2:00 between sets.
- Pulling the percentages back for a deload this week. Each set should feel very achievable, so decrease the weight if this is not the case for you.
- Pause at the shoulders between reps. Be sure each rep is from a dead stop.

Every 2:00 x 24:00... (3 Sets Per Station)
1: :40 Max Rep GHD Sit-Up
2: :40 Max Rep Dumbbell Thruster *
3: :40 Max Rep Rope Climb @ 15ft
4: :40 Max Rep Box Jump / Step Down @ 24/20"

* DUMBBELL WEIGHTS.
Men: 2x35lb | 2x15kg
Women: 2x25lb | 2x12kg

NOTES:
- This is the nice (and rare) piece where more time will be spent resting than working. The goal here is to move through four separate movements with rest between, and accumulate some fatigue that way. Even though each of these says "max reps," try to still move at a tempo that allows you to sustain a similar rep output across the board.
- Be sure the dumbbell thrusters feel light enough to cycle for sets of 10+ reps at a time, when fresh.
- Sub out any other pulling gymnastics movement for the rope climbs today, if needed.
- For scoring purposes, add up the total reps per set of all four movements together.

2 Sets:
Max Unbroken Strict Pull-Up @ 0-1 RIR

NOTES:
- Rest for 4:00 Between Sets.
- Warm-up with 1-3 sets of 1-5 strict pull-ups. Sub in for a max unbroken band-assisted strict pull-ups if needed, with band assistance that gives you between 10-20 reps each set.
- "0-1 RIR" means 0-1 rep in reserve on each set. If you do the first set with a full effort, you might get fewer reps on the second set, and that is okay!
----
Accumulate 3:00 in a Bar Dead Hang (No Grips)

NOTES:
- Break this up as needed. Cap this piece at 10:00.
- If you want an extra challenge, consider adding 10-20lb in a vest or ruck bag for extra resistance.

Strength:

- 3 sets of Muscle Snatch + Overhead Squat + Floating Snatch at 40kg - 60kg, RPE 5-7, with at least 1:00 rest between sets

- 6 sets of 1 Power Snatch + 1 Squat Snatch at 60kg - 70kg, RPE 7, with 1:30 rest between sets

Metcon:

- AMRAP 10 minutes of 20 Kettlebell Swings and 20/15 Cal Fan Bike. Aim for consistent pacing or building in pace as you go.

Accessory:

- Every 2:00 x 16:00, 4 sets per station of single-leg wall sits and single-leg dumbbell RDLs.

Motivational Quote: "The only bad workout is the one that didn't happen."

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3:00 Fan Bike, Building In Pace
+
2 Sets, Working w/ Empty Barbell...
10 Snatch Grip RDL
10 Hang Muscle Snatch
5 Snatch Balance
:30-1:00 Overhead Squat Bottom Hold
*Rest :30-1:00 Between Sets.

PRIMER.
Muscle Snatch + Overhead Squat + Floating Snatch
3x(1+2+1) @ 40kg - 60kg // RPE 5-7

NOTES:
- Rest for at least 1:00 between sets.
- Use these sets to prime you for the work ahead. Start at the lower end of the weight range, and only add weight if you feel very good and in control of your movement.
----
Every 1:30 x 9:00... (6 Sets)
1 Power Snatch + 1 Squat Snatch @ 60kg - 70kg // RPE 7

NOTES:
- Reset at the ground between reps. No touch-and-go reps for today. The focus should be on quality and speed through the middle of the rep.
- Ideally, each set looks identical for this entire session.

AMRAP 10
20 Kettlebell Swing @ 53/35lb | 24/15kg
20/15 Cal Fan Bike

NOTES:
- If you are really trying to get the most out of the deload week, consider keeping all of your fan bikes to a 70-80% perceived effort. Otherwise, feel free to push the fan bike harder, still looking to either stay consistent in your pacing or build in pace as you go.
- The kettlebell swings should be light enough to be unbroken each time. Scale back from the prescribed weight of the kettlebell if needed.

Every 2:00 x 16:00... (4 Sets Per Station)
1. :30-:45/side Single Leg Wall Sit
2. 10/10 Single Leg Dumbbell RDL @ RPE 6-7

NOTES:
- Pick an amount of time for the single-leg wall sits that allows you to stay unbroken. If necessary, scale to a normal wall sit.
- For single-leg RDLs, hold a dumbbell in each hand in the farmer's position. Keep control in the eccentric phase for each rep.

Strength: Back Squat 3x10 @ 50kg, RPE 6-7. Rest for at least 2 minutes between sets. Control tempo and positioning. Consider adding a pause at the bottom of reps if feeling good.

Skill: 3 sets of D-Ball/Sandbag Bear Hug Squats, max rep ring muscle-ups, and D-Ball/Sandbag Bear Hug Carry. Rest for 3 minutes between sets. Max rep set should be unbroken. Substitute ring muscle-ups with bar muscle-ups or pull-ups if needed.

Cardio: Every 5 minutes x 30 minutes, perform a 400/350m row and ski. Start slow and gradually increase pace for each set. Aim for a sweat and work the aerobic system.

"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing." - Pelé

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3 Sets:
1:30 Bike Erg @ RPE 6-7
20 Fast Plate Hop
10 GHD Back Extension
20 Walking Lunge + Twist
*Rest :30-1:00 Between Sets.

Back Squat
3x10 @ 50kg // RPE 6-7

NOTES:
- Rest for at least 2:00 between sets.
- You should be able to control your tempo and positioning for all of these sets. If you feel great, add in a pause for :01-:02 at the bottom of your reps.

3 Sets:
10 D-Ball / Sandbag Bear Hug Squat @ 100/70lb
Max Rep Ring Muscle-Up (Cap @ 12)
50ft D-Ball / Sandbag Bear Hug Carry @ 100/70

NOTES:
- Rest for 3:00 between sets.
- The max rep set should be a single unbroken set.
- If you don't have ring muscle-ups, sub in bar muscle-ups (cap @ 12), or any form of pull-up (cap @ 20).

Every 5:00 x 30:00... (6 Sets)
400/350m Row
400/350m Ski

NOTES:
- Cap each set at 4:00.
- For today, start slow in your pacing for the first set, around 60-70% effort. From there, try to get slightly faster with each set afterward. Your final set should still leave some room in the tank to go faster (i.e. around 80-85% effort).
- The main goal of this piece is to get a sweat built up and work your aerobic system. It's okay if none of these sets are at breakneck speed.

OPTION A: Zone 2

Perform 1-2 sets working at Zone 2 heart rate for a total of 30-60 minutes. This includes 15 minutes on the bike erg and 15 minutes of running. Substitute the run with any other cardio machine if needed. Keep your heart rate within the range of 60-70bpm and maintain a steady Zone 2 pace without turning it into a metcon. It's important to wear a reliable heart rate monitor to stay within the intended range, and if possible, use a chest strap for more accurate monitoring. These mixed Zone 2 days are designed to support the ability to change movement modalities frequently.

OPTION B: Rest Day

In this seven-week phase, prioritize performance, especially on Fridays. If taking a rest day today will enhance your recovery or performance tomorrow, then take it.

Motivational Quote: "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing." - Pelé

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

For today, choose to do either Option A or Option B, depending on how much intensity you feel you can handle and still recover!

1-2 Sets, Working @ Zone 2 Heart Rate...

15:00 Bike Erg
15:00 Run

(30-60:00 Total)

NOTES:
- Sub out the run for any other cardio machine, if needed.
- Your Zone 2 Heart Rate Range: 60bpm to 70bpm
- Don't turn this into a metcon, hold your Zone 2 pace. If your heart rate spikes, slow down. We send it plenty of times in a week, but this session is all about building your aerobic base!
- If possible, make sure to wear a reliable heart rate monitor; this will ensure you are in the intended range. In the ideal world, it is recommended to get a chest strap (any brand works), as chest monitoring is much more accurate than wrist monitoring. If you don't have a heart rate monitor, it might be better to stick with 40-60:00 of a straight-through effort on a cardio machine, just to help make sure you stay as close to Zone 2 as possible.
- Competing in the sport of fitness demands athletes to change planes and modalities of movement frequently in the same workout. These mixed Zone 2 days are intended to support the ability to do that. You will likely find that your heart rate is more variable during these mixed pieces, especially at first. As you continue to do them, it will become increasingly less variable from machine to machine or movement to movement -- which is the intention!

Performance is the priority throughout this seven-week phase, particularly on Fridays. If a rest day today will improve your recovery or performance tomorrow, take it.

Strength:

- Bench Press: Build to a heavy set of 10 @ RPE 8, then 2x5 @ Same Weight. Rest 2:00 between all working sets.

Metcon:

- "Strict JT" for time: 21-15-9 reps of Strict Handstand Push-Up, Strict Ring Dip, and Push-Up. Rest 5:00. Then "JT" for time: 21-15-9 reps of Kipping Handstand Push-Up, Kipping Ring Dip, and Push-Up. Time Cap: 21 Minutes (Including Rest).

Accessory:

- 4 Sets of 15/15 Side Plank Hip Touch, :20-:30 Hollow Rock, and :45-1:00 Plank On Rings. Rest for at least 1:30 between sets.

Motivational quote: "The only limits that exist are the ones in your own mind. Push through and break barriers."

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3 Sets:
15/12 Cal Ski
10/10 Pec Stretch On Rig
5-10 Push-Up w/ Slow Eccentric
10 Banded Glute Bridge
*Rest :30-1:00 Between Sets.

Bench Press

Build to a heavy set of 10 @ RPE 8
-then-
2x5 @ Same Weight

NOTES:
- Rest 2:00 between all working sets.
- On your initial heavy set of ten, be sure that your top weight leaves 1-2 reps in the tank. This does not need to be a true 10-rep max.
- Use this same weight for your two sets of five reps.

"Strict JT"
For Time:
21-15-9
Strict Handstand Push-Up
Strict Ring Dip
Push-Up

Rest 5:00

"JT"
For Time:
21-15-9
Kipping Handstand Push-Up
Kipping Ring Dip
Push-Up

NOTES:
- This is a workout that Mat Fraser would use in his career to test his pressing stamina, and it can make for a great test of fitness as well. Expect the muscular failure on this piece to be very real. Break your reps up early and often from the first round, always thinking to be 2-3 reps away from failure at minimum. The interference in this work will compound on itself as you move through.
- If you need to scale the handstand push-ups, consider moving to a dual dumbbell press for today. For the ring work, add in band-assistance if needed.

4 Sets:
15/15 Side Plank Hip Touch
:20-:30 Hollow Rock
:45-1:00 Plank On Rings

NOTES:
- Rest for at least 1:30 between sets.
- Pick numbers that allow you to get through each movement unbroken on move on to the next movement in less than :15.

Strength:

Front Squat 3x8 @ 65kg // RPE 6-7

- Deload week, decrease weight if necessary

- Control tempo and positioning, add pause if feeling great

Metcon:

EMOM 28

1: 15/12 Cal Row

2: 15 Toes to Bar

3: 15/12 Cal Row

4: Rest

- No station should take longer than :50

- Scale back if needed, ensure at least :10 spare time

Accessory:

6 Sets:

- :30 Jumping Box Step-Up @ 20"

- Rest :30-1:00 between sets

- Focus on high jump, sustain work period

Motivational Quote: "The only bad workout is the one that didn't happen."

If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)

For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!

3:00 Fan Bike, Building In Pace
----
3 Sets, For Quality:
8/8 Front Rack Openers
6/6 Side Lunge
6/6 Rotating Lunge
6/6 Forward Lunge
3 Hard Med Ball Slam @ 20/14lb | 9/6lb
Rest :30-1:00 Between Sets.

Front Squat
3x8 @ 65kg // RPE 6-7

NOTES:
- Rest for at least 2:00 between sets.
- Pulling the percentages back for a deload this week. Each set should feel very achievable, so decrease the weight if this is not the case for you.
- You should be able to control your tempo and positioning for all of these sets. If you feel great, add in a pause for :01-:02 at the bottom of your reps.

EMOM 28
1: 15/12 Cal Row
2: 15 Toes to Bar
3: 15/12 Cal Row
4: Rest

NOTES:
- No station should take you longer than :50 to complete. Scale back the calories/reps if needed.
- On the toes to bar, it is okay if you have to break up your reps, but scale back the reps if needed to ensure you can finish with at least :10 to spare the entire way through.

6 Sets:
:30 Jumping Box Step-Up @ 20"

NOTES:
- Rest :30-1:00 between sets.
- Focus on a high jump with each rep today. Pace yourself with each working period so that you can always sustain the :30 of work.
----
Single Leg Glute Bridge
4x(15/15) @ Bodyweight

NOTES:
- Rest for 1:00 between sets.
- Feel the glute muscles firing as your hips rise on each rep. Stay in control on the way back to the ground, and don't let yourself rush through these.