3 Rounds
:45Machine – Easy Pace
:15 Machine – Hard Pace
Then
2 Rounds
5 Inch Worms
15 empty bar deadlifts

We will give you a few minutes to build up to deadlift starting weight

Strength
Deadllift*
5-5-4-4-3-3-3
This is supposed to be heavy. start at 70 percent of 1RM increase weight at 4s and 3s
*Immediately after each set of deadlifts, Sprint 10/7 Calories on a machine. Rest 3 minutes and go into your next set

Wod
Misfits “Brave New Whirled”
For time
24 bar facing burpees
rest 4:00
18 bar facing burpees
rest 3:00
18 Bar facing burpees
rest 3:00
24 Bar facing burpees

*saw a few 12:30 minute times on this from regional athletes which would be at the faster end of things
*Each set is supposed to fast, really fast, with crossfit open standard being practiced.
*scaling for new athletes would step overs and to decrease the numbers to 20 and 15.

Every 3 Minutes for 6 Minutes
10 Scap Pull Ups
10 Plank Transitions
7 Ring Rows
7 Burpees Perform
Steady unweighted walking lunges in remaining time

Going straight into the workout today. There is a skill/strength section after focused on some movements that might come up in the open.

For Time
15 Front Squats 115/75lbs
18 Chest to Bar Pull Ups
15 Front Squats 115/75lbs

Rest 1:30

12 Chest to Bar Pull Ups
15 Front Squats 135/95lbs
12 Chest to Bar Pull Ups

Rest 1:30

9 Front Squat 155/105lbs
9 Chest to Bar Pull Ups
9 Front Squat 155/105lbs

Rest 1:30
6 Chest to Bar Pull Ups
9 Front Squat 185/125lbs
6 Chest to Bar Pull Ups

Goal time is 12-15 mintues. Add weight each round. Scale weight and pull up movement so you aren’t breaking the work into more than 2 sets.

SKILL FOR THE OPEN WORK
9 Minute emom
Minute 0-3 20 feet overhead walking lunge. switch hands at 10 feet
Minute 3-6 12 single arm DB thrusters (6 each arm)
Minutes 6-9 10 single arm DB overhead squats (5 each arm)

If there is any time left practice a single arm DB squat snatch

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls

Endurance

8am Endurance:
Option 1: Partners, you go I go, 20 Rounds of rowing of ski erg, no bike today. 45 seconds on, 15 second transition to switch partners, so 10 rounds each

Rest 5 Minutes
8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching

9 and 10 am
Do 1, 2 or all 3 of these workouts. can be scaled by rounds and reps.
do this as partner wod if you wan to, rest 5 minutes between wods.

3 Rounds for time of:
10 Ground-to-Overhead, 95/65
200m SPRINT

21-15-9 reps for time of:
Hang Squat Clean, 115/75
Toes-to-bar
Handstand Push-up

3 Rounds for time of:
400m run
3 Rounds of “Cindy”

*a round of Cindy is 5 pull ups, 10 push ups, 15 squats

CrossFit Open Workout 21.1 !
Check out games.crossfit.com at 8pm for the workout! Watch the announcement live there.

What a year its been! Thanks for your support through everything that has been going on. Things have not been ideal in any part of anybodies life for a year now. Thanks for your cooperation and understanding over this past year. It’s truly what kept the doors open here.