The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 24 m | DB Overhead Lunge | 22.5 kg | 15 kg |
| 20 | DB Snatch | 22.5 kg | 15 kg |
| 20 | Pull-up | – | – |
| 24 m | DB Overhead Lunge | 22.5 kg | 15 kg |
| 20 | DB Snatch | 22.5 kg | 15 kg |
| 20 | Chest-to-Bar Pull-up | – | – |
| 24 m | DB Overhead Lunge | 22.5 kg | 15 kg |
| 20 | DB Snatch | 22.5 kg | 15 kg |
| 20 | Ring Muscle-up | – | – |
Women: 24 m DB Overhead Walking Lunge, 20 DB Snatches (alternating), 20 Pull-ups; 24 m Lunge, 20 Snatches, 20 C2B; 24 m Lunge, 20 Snatches, 20 Muscle-ups – dumbbell 15 kg (Cap 15 min)
How Open 26.2 works
Open 26.2 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 26.2 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 26.2 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 10:00 | up to 11:00 |
| Advanced | up to 13:00 | up to 14:20 |
| Intermediate | up to 15:00 | up to 16:30 |
| Beginner | up to 15:00 | up to 16:30 |
| Novice | over 15:00 | over 16:30 |
Tips for Open 26.2
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 26.2
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- DB Overhead Lunge: Lunge with a dumbbell in the front rack; Lighter dumbbell
- DB Snatch: Hang DB Snatch from the knees; Lighter dumbbell
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up