Weekly Training Plan | March 2-8, 2026

Please note for the 3 week duration of the CrossFit Open our schedule will see make-up days on Fridays and Mondays only with the Open workout of the week programmed for Saturdays. This allows participants to complete the Open WOD on the make up days, at Saturday’s Intramural Event or in the Sunday Open Gym. If these times do not work for you, please book a PT session with one of our Empower team coaches in order to get the workout done.

Monday, March 2, 2026

Make Up Day

1) CF Open WOD 26.1

2) 7 Rounds:
10 SDHP @65/95lbs
10 Ring Dips

Tuesday, March 3, 2026

Fran
21-15-9
Thrusters @65/95lbs
Pull Ups

The Story of Fran:

For thrusters & pull ups you want to scale so that you can complete a minimum set of 7 consecutive reps while fresh.

Wednesday, March 4, 2026

Back Squat
3-3-3-3-3

The load used should be equivalent to 80-90% of your 1 rep max. Front Squats or Zercher Squats are viable alternatives.

Thursday, March 5, 2026

7 min AMRAP of 2-4-6-8, etc. reps:
Deadlifts @155/225lbs
Strict handstand push-ups

Rest 5 minutes

7 min AMRAP of 2-4-6-8, etc. reps:
Power cleans @105/155lbs
Pistols

For each of the 4 movements you should aim for a progression that allows you to complete 4 consecutive reps while fresh.

Friday, March 6, 2026

Make Up Day

See previous WODs or CF Open WOD 26.2

Saturday, March 7, 2026

CrossFit Open WOD 26.2

Sunday, March 8, 2026

HeroWOD Helton
3 rounds for time of:
Run 800 meters
30 dumbbell squat cleans, @25/50lbs
30 burpees

Still recovering from Saturday’s Open WOD? Ask your coach if you can team up to take down Helton. Split the run 400m each then divide and conquer the dumbbell squat cleans and burpees equitably in the gym, one partner working at a time tag team style.