Weekly Training Plan | March 9-15, 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 9, 2026

Make Up Day

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

2) CF Open WOD 26.2

Tuesday March 10, 2026

30 min AMRAP
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

V-Ups and good mornings if you cannot access the GHD but try to get at least a few rounds on the GHD as it has a better pay off. If you don’t have muscle ups yet, 5 pull ups + 5 ring dips will be a good substitute.

Wednesday March 11, 2026

Thruster
5-5-5-5-5

You will be tempted to start from a rack. Best advice, use today to practice your squat clean. It will pay off Sunday. Scored for total volume. Aim for 70-80+% of your one rep max on these sets.

Thursday March 12, 2026

Team Series Event #6
30 Each:
Deadlifts @125/185lbs
Cal Row
OHS @65/95lbs

Pick loads that allow you to get through at least 10 consecutive reps with good form while fresh. In large classes, consider sharing barbells with someone lifting the same as you and stagger the start by 3 minutes (faster partner first).

Friday March 13, 2026

Make Up Day

1) 30 min AMRAP
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

2) Thruster
5-5-5-5-5

3) 30 Each:
Deadlifts @125/185lbs
Cal Row
OHS @65/95lbs

4) CF Open WOD 26.2

Saturday March 14, 2026

CrossFit Open WOD 26.2

Sunday March 15, 2026

Team Series Event 7
Front Squat
7-7-7-7-7

Here’s the competition twist on this one: the barbell must be cleaned from the floor at the start of each set. Score = total volume lifted across 5 sets.