CrossFit Open 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)Start CrossFit Open 26.3 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 95, 115, 135 lb (43, 52, 61 kg)
Women: 65, 75, 85 lb (29, 34, 38 kg)
Scaled
Men: 65, 85, 95 lb (29, 38, 43 kg); may step over the bar
Women: 45, 55, 65 lb (20, 25, 29 kg); may step over the bar
Movements
- Burpee Over the Bar
- Clean
- Thruster
Movement standards
Chest and thighs to the floor on each burpee, then jump over the barbell. Any style of clean, finishing standing with the bar in the front rack. Thrusters go from a full squat to lockout overhead.
Equipment
- Barbell
Coaching notes by goal
Bulking: Barbell Cycling & Leg Drive
Before: 4 sets × 3 Squat Cleans building to a heavy triple. Rest 2 min.
Pacing: Touch-and-go the lighter cleans, then quick singles as the load climbs. Burpees at a pace you can hold for all six rounds.
After: 3 × 8 Romanian Deadlifts + 3 × 10 Bulgarian Split Squats per leg.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Engine Under Load
Before: Barbell complex with an empty bar: 5 cleans + 5 thrusters × 3, then 6 burpees over the bar.
Pacing: Plan your sets before the clock starts (e.g. thrusters 7+5). Step to the bar straight from each burpee so there's no dead time.
After: 8 min easy row + thoracic extension on a roller.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Burpee Density
Before: 6 min light aerobic warm-up + hip openers.
Pacing: Steady step-over pace on the burpees, small sets on the barbell, and keep moving rather than sprinting.
After: 15 min Zone 2 walk.
Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: games.crossfit.com/workouts/open/2026/3; boxrox.com and fitnessvolt.com 26.3 coverage