GET READY!! GET EXCITED!! GET INVOLVED !!! GET REGISTERED
3 WEEKS, 3 WORKOUTS
Whether you consider yourself a CrossFit newbie, competitor, enthusiast, fan, or community supporter, the CrossFit Open is for you. The CrossFit Open is an annual, worldwide competition where athletes of all skill levels complete a series of workouts over three weeks, testing their strength, endurance, and skill.
The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 3pm EST, and you have until Monday at 8pm EST to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Games Leaderboard. CrossFit Games | Overview of the 2026 CrossFit Open
Open 2026 Dates:
- Registration Opens: ITS OPEN !!!!
- Workout 26.1: February 26 – March 2, 2026 (released Feb 26).
- Workout 26.2: March 5 – March 9, 2026 (released Mar 5).
- Workout 26.3: March 12 – March 16, 2026 (released Mar 12).
Here are some of the divisions you will be placed in based on age and gender:
- Individual – All athletes aged 18-34 will be placed in the individual division.
- Age Groups – There are nine age group divisions for teenage athletes aged 14-17 as well as masters athletes ages 35+.
Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:
- RX’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.
- Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.
- Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.
Learn more here: “What Is the CrossFit Open, and Why Should I Sign Up?”
At Bytown, we’re excited to host the Saturday Showdown! From 9:00am–12:00pm, we’ll be running the Open workout event where members can drop in, complete the WOD, be judged by a fellow member, and soak up the community vibes. The intent is to hype it up, come together, cheer one another on and just have fun.
The gym will be fully set up for the workout, with scorecards available and organized heats so everyone has a chance to participate. Each week will also feature a fun theme to keep things light and engaging.
Each Saturday will see a similar routine
0900 – arrival of athletes
0915 – Go over workouts and standards
0930 – Heats begin
- We will strive to send out the heats on Friday so you know your heat and when you are judging !!
- We will also see a fun theme each week. Feel free to dress up, make signs, bring snacks… anything to liven the atmosphere. Its about bringing the cheer and having fun !!
Week 1- RETRO
Week 2 – BEACH PARTY
Week 3 – SPORTS DAY
This event is a great annual check-in to see how far you’ve come—an opportunity to chase a PR, challenge yourself, and most importantly, have fun with friends while getting a little fitter.
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Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. goals.bytown.fit
MONDAY
A) Conventional Deadlifts
E2MOM 10
5 Deadlifts (RPE 7-9)
Working up heavy weight for today. Do a few sets to warm up, so the 1st working set is at RPE 7, adding weight to RPE 9, 5RM for today.
B) 6 Rounds, Every 3 mins
10 Deadlifts (115/80)
12 Hang Power Cleans
50 Double unders
TUESDAY
A) EMOM 12
Even: 10-12 DB Box Step-Up (Heavy, hold anyway you’d like)
Odd: 12-16 Jumping Lunges
Step-Ups: Drive through heel, keep torso tall, avoid pushing off the back leg.
B) For Time:
50 Pull Ups (Scale Jumping PUs or Ring Rows)
50 DB Floor Press (50/35)
1000m Row
* Partition however you like.
Timecap 10 Mins
Composure under burn.
Grip, shoulders, and breathing coordination all get tested under time pressure.
WEDNESDAY
A) Accessory Work
KB/DB Front Rack Rotational Split Squat
4 sets | 6/side @ moderate-heavy (RPE 8)
- Single DB or KB held in front rack position.
- 2-sec pause at the bottom; exhale through tension on the way up
- Keep ribs down and rotate slightly toward lead leg.
Landmine Rotational Press
4 sets | 8/side
B) 3 Rounds
40m Sled Drag (AHAP)
:40-60/side Copenhagen Plank Holds
Cues for Copenhagen Plank Hold:
Stack your base, crush the bench with your top inner thigh, and breathe behind the brace.
Scaling: Thigh on Bench (Easier) or Foot on Bench (Harder).
THURSDAY
A) Dirty Thirty
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 BB Good Mornings (45/35)
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
Timecap: 30 mins
FRIDAY
A) Superset Accessory (Mobility + Stability Focus)
5 Sets
A. Snatch-Grip Behind-the-Neck Push Press (3 Reps)
B. Overhead Squat (3 Reps) – Tempo: 30X1
Rest :90 between sets. Focus on vertical bar path and full-body tension.
B) 7 Rounds FT
7 Devils Press (2x 50/35)
14 Heavy Sandbag Shoulder Squats
* Sandbag on one shoulder. Weights are meant to be heavy today.
SATURDAY
A) Soul Crusher: “Monkey Business”
9-6-3: Clean & Jerks + Hang Squat Snatches (135/105)
Into 5 Rounds: 16/12 Cal Row, 12 KB Lunges, 1 Rope Climb
6-4-2: Clean & Jerks + Hang Squat Snatches (155/115)
Into 3 Rounds: 24/18 Cal Row, 18 Box Jump Overs, 6 BMU/Pull Up
3-2-1: Clean & Jerks + Hang Squat Snatches (175/125)
Into: 60/40 Cal Row, 40 KB Box Step Ups, 10 Rope Climbs
B) Partner WOD (YGIG)
40 rounds FT:
4 DB squats (35/50)
3 DB box step overs
2 DB Thruster
1 DB Devil press
*** after every 10 rounds 500m row/ski/bike each
