CrossFit Open 26.2

26.2For Time · 15:00

For time:
80-ft dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-ft dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-ft dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 ring muscle-ups

Start CrossFit Open 26.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell

Women: 35 lb (15 kg) dumbbell

Scaled

Men: 35 lb (15 kg) dumbbell; jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

Women: 20 lb (10 kg) dumbbell; jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

Movements

Dumbbell Overhead Walking Lunge
Dumbbell Snatch
Pull-Up
Chest-to-Bar Pull-Up
Ring Muscle-Up

Movement standards

Dumbbell locked out overhead for the whole lunge; back knee touches the ground each step. Snatches alternate arms, dumbbell head touches the floor. Chin over bar, then chest touches the bar, then full support on the rings.

Equipment

Single Dumbbell
Pull-up Bar
Gymnastic Rings

Coaching notes by goal

Bulking: Shoulder Strength & Pulling Volume

Before: 4 sets × 6 Strict Pull-Ups (weighted if possible) + 3 × 8 DB Push Press per arm.

Pacing: Lunge with a tight overhead lockout and switch arms as often as you need. Bank the snatches unbroken; your pulling decides the score.

After: 3 × 10 Chest-Supported Rows + 3 × 12 Face Pulls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Gymnastics Under Fatigue

Before: Scap pull-ups, kip swings, 2 rounds of 20-ft lunge + 5 snatches + 3 chest-to-bar.

Pacing: Fast singles or small sets on the pulling before your grip fades. Use the lunge to recover your breathing.

After: Lat and forearm stretch + 6 min easy row.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Volume

Before: 6 min easy cardio + shoulder band warm-up.

Pacing: Stay 3-4 reps short of failure on every pulling set to protect the shoulders in a deficit. Short, planned rests.

After: 12 min Zone 2 spin.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: Official 26.2 scorecard (games-assets.crossfit.com, March 2026); fitnessvolt.com and gowod.app 26.2 coverage