A. EMOM X 24 minutes:
Minute 1: 30 second Plank
Minute 2: Max Toes to bar
Minute 3: Rest
Minute 4: 30 second bear hug hold 45kg/35kg
Minute 5: Max Sandbag over shoulder
Minute 6: Rest

B. Optional extra
3 rounds of max rep Push-ups*
Rest 2 minutes between rounds.
* Can only rest in front support.

A. 7 Supersets:
Thrusters 3
Weighted Strict Pull-ups 2
*Increment in load across sets.

B. “JACKIE” (Benchmark workout)
1000m Row
50 Thrusters 20/15kg
30 Pull-ups
Compare to last time here

Join Luke at 7am (FULL) or 8am. Logistics will be a factor so please ensure you have booked in via Mindbody.

“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat

“The Other Total” is a twist on the classic “CrossFit Total” (1RM Back Squat + Strict Press + Deadlift).
The CrossFit Total measures outright strength, however in my opinion “The Other Total” provides a greater reference for Functional strength – unilateral control, stability, positional strength under load. It exposes imbalances, challenges midline integrity and demands strength through a greater range of motion. A more complete picture of strength. Not just how much you can lift – but how well you can control, stabilize it and move with it.
Different test : Same goal- Build stronger, more resilient athletes.

20 minute AMRAP:
50m Sandbag carry *
60 second dead hang
360m Run

*Choose a heavy repeatable weight

Five, 3 minutes AMRAP of:
3 Front Squats 50/35kg
6 Toes to bar
30 Double-unders

Rest 1 minute between efforts

Photo: Greggy – It is always great seeing this legend challenge himself and Open 26 was no exception – Repeating workouts and beating his score – an all round champion!!

A. Clean & Jerk Waves (Any style)
Working off 1RM Clean & Jerk
70% x 1, 75% x 1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (Repeat for 3 cycles)

B. Partner workout
10 minute Incrementing ladder:
Power Clean (Touch & Go) + 1 Jerk (1-2-3-4-5-6…)
*P1 completes 1 Clean + 1 Jerk, P2 follows. P1 completes 2 Cleans + 1 jerk (T&G) + 1 Jerk, P2 follows.
Continue with format. Only unbroken efforts count.

Photo: Lydia – Making us all want to rock 80s exercise gear!!

Congratulations to everyone that completed the OPEN 2026. For those registered officially please ensure you have logged your results early.

For time:
Row 750m/Echo 1.8km
Run 860m
Echo 1.8km/Row 750m
Run 860m
Row 750m/Echo 1.8km
Run 860m
Echo 1.8km/Row 750m

Photo: Shout out to Tom who completed his Triathlon over the weekend – cutting 20 minutes off his previous time. Absolute epic effort!!!

What a weekend!! Thank you to everyone that joined us for the IN-BOX OPEN and after party. Such a great night with the best company!!! Congratulations to team “Let’s Get Physical” taking the overall win. Click here to look at the overall scoring for the past 3 weeks.
For those that haven’t had a chance to complete 26.3 (or those that want to repeat) it isn’t too late- We don’t want you to miss out.

OPEN 26.3 – Read info here

Alternate workout:
A. 7 minute EMOM:
Handstand development
Holds/walks, etc.

B. Two rounds for time:
Run 360m
30 Push-ups *
30 Squats
Run 360m
30 Pull-ups
30 Squats

*Advanced athletes Dips/C2B

Join us from 7am for the final OPEN workout.
We are aiming to get everyone through by Saturday morning to allow for points to be awarded for our teams. If you are unable to make Saturday, you will have the opportunity to complete it Monday (however you won’t earn points).

Please ensure you have read over the workout and movement standards – https://games.crossfit.com/workouts/open/2026/3

CHLOE’S CAFE will be OPEN – Serving coffee & breakfast.
SPECIAL of the day – Baked Potato or Sweet Potato (Chilli Con Carne and/or Bacon & Onion)

Our end of IN-BOX OPEN will kick off at 5:30pm at YOUR MATES.

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
Time cap: 16 minutes

♀29, 34, 38 kg ♂ 43, 52, 61 kg

Photo: Mel from Team “Let’s get physical” looking the goods!!