The 2021 CrossFit Open starts this week. Programming for the week will pretty normal with more volume at the beginning of the week. If you haven’t registered for the open you should. Every Thursday night for the next 3 weeks CrossFit Headquarters will put out a workout. It will be our workout of the day on Friday for the morning classes, then starting at 4pm we will have “Friday Night Lights.” -Bring some food and drink if you want-You can come in anytime after 4 and get your warm up in and do the open workout. We will run heats of 8 or 10 people depending on the workout. Everyone will have a judge (someone counting your reps and making sure you are doing your movements properly) whether you signed up or not just like you see in a competition. We will go over movement standards before every heat. If you are registered you submit your score on your crossfit ap and I verify them later in the week to make sure they are correct.

Warm up
3 Rounds
Run 200
5 med ball cleans
10 empty bar deadlifts

Get your equipment and weights ready for the wod. If you want to plan on sharing a bar for the last set of deadlifts thats ok. Its just a couple and you probably won’t be at the bar at the exact same time.

3 Rounds
12 Deadlifts 135/95lbs
15 Wallballs 20/14lbs
then,
3 Rounds
9 Deadlifts 185/125lbs
15 Wallballs 20/14lbs
then,
2 Rounds
6 Deadlifts 225/155lbs
15 Wallballs 20/14lbs
then,
2 Rounds
3 Deadlifts 275/185lbs
15 Wallballs 20/14lbs

Target time 12-20 minutes. Fast rx time would be under 10.

Scaling
Wallballs: 2 sets or less the entire workout

Deadlifts: Athletes should be able to perform unbroken sets at the prescribed weights for the majority of the workout unless breaking them up for strategic purposes. The weights should increase, but because the reps decrease we shouldn’t see this turning into a deadlifting session

With your extra time, if you have any, practice doubles or pistols.