Friday Feb 27, 2026
- Jocelyn Rylee
- Feb 26
- 2 min read
Push Ups Today: 150 .... last day! We did it!!
Know
The One and Done Approach to CrossFit Open Workouts
by Stephane Rochet
When the Open workout drops each week, how many times should you plan to redo it? None. Go in with the goal to be “one and done.”
Sure, take a mulligan if you have an equipment malfunction, cramp, callus tear, or your strategy is way off the mark from the outset. Otherwise, to quote Eminem, go in with the mindset that you have “one shot or one opportunity to seize everything you ever wanted in one moment.” Here’s why.
Don’t Let the Weekend Ruin the Week
The Open fits into our workout week. It shouldn’t obliterate it. Doing the same workout full throttle three or four times and going into the week so sore and fatigued that all your workouts suffer up to the next Open workout is not a good plan. We don’t want to have to take a month off after the Open to recover. We want to be invigorated and ready to keep crushing our routine.
Test Your Fitness, Not Your Learning Curve
The Open is designed to test your fitness, not how well you learn to set up equipment and plan workouts through repeated attempts.
You Probably Won’t Score Much Better
It’s quite likely you won’t score much better in the workout, if at all, by redoing it multiple times. Often, people do worse on subsequent attempts.
Game Time
There’s huge value in learning to step up at game time. Don’t approach your Open workouts by dipping your toe in the pool on the first attempt, thinking you can always redo it. Treat it like the championship game, feel the nerves, and throw down your best performance for that day. That’s how we test our mettle, mental toughness, grit, perseverance, guts.
When You Need Your Fitness in the Real World, You’ve Got One Shot
The physical challenges we encounter, especially the life-and-death ones, don’t often come with second chances. You have to step up in the moment and perform. Train this skill with a “one-and-done” mindset in the Open.
Eat
Do
Morning:
OT2:00 x 5 sets: 3 Thruster
10 min AMRAP
10 x 25' Shuttle run
10 Wall Balls
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9:30am Legends Class
3 Cycles of (6 total intervals)
In 2 min:
5 Dumbbell Push Press
5 Dumbbell Front Squat
5 Dumbbell Thruster
max shuttle runs in time remaining
rest 1 min
In 2 min:
5 Dumbbell Push Press
5 Dumbbell Front Squat
5 Dumbbell Thruster
max dumbbell front rack carry in time remaining
rest 1 min
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Friday Night Lights
26.1... For time:
20 wall-ball shots (20/14lb)
18 box jump-overs (24/20")
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
Upcoming Dates:
💚Neon Night 26.1 Friday Night Lights - TONIGHT!!
🤠Hoedown Throwdown 26.2 Friday Night Lights - Mar 6
🤘Rock The Reps 26.3 Friday Night Lights - Mar 13
CrossFit Level 1 Course at BRIO - May 2-3
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