You can come in and just roll out and get a machine for 20 mintues if you worried about your workout affecting your open score or you can come in and do the workout like normal. The best way to get better at crossfit is to do crossfit.

Warm up
3 Rounds
200M run
5 Power position Power clean
5 hang position power clean
5 power cleans
3 jerks
*add weight each round

EMOM 8 Minutes
1 Power Clean and Push Jerk @ 85-90%
*do not max out today

Wod

AMRAP 7 Minutes
12/10 Cals
12 Push Ups
12 Goblet Squats 70/50lbs

Target score 2 plus rounds. Don’t cook your legs too bad if you are doing the open!

Warm up
3 Rounds
200 M Run
10 Squat jumps
5 Burpees

Get your box out for box jumps and get your machine ready.
*Burpee box step overs today. No sense in risking smashing your shin 2 days before the first open workout.

This wod is 32 Minutes including rest. Coaches will let you know every round how many burpee box step overs you will doing as the numbers change every rounds. Cals are machine of your choice.

AMRAP 2:30 x 8
*Burpee Box Step Overs 24/20″
Max Calorie Machine in remaining time Rest 1:30
(each round is 4 minutes total, score is calories)
Round 1- 15 step overs
Round 2- 12 Step overs
Round 3- 9 step overs
Round 4 6 Step overs
Round 5- 6 step overs
Round 6- 9 step overs
Round 7- 12 step overs
Round 8- 15 step overs

SCALING
Burpee box step over
Consider starting with a lower starting amount, for example 10-8-6-4-4-6-8-10 (56 total vs. 84)
*everyone should have at least a minute on the machine every round.

Warm Up
3 Rounds
:30 of Jump Rope (hopping on one foot vs. two)
10 PVC Pass Throughs
8 Lateral Burpees over PVC Pipe

EMOM 9 Minutes
Min 1-3: :20 HS Hold + Shoulder Taps
Min 4-6: 3 wall walks
Min 7-9: HS Walk 5-25′

If you have some of these movements work up to your most difficult progression and stay there.
If you are not going upside down it looks like this
Min 1-3 6 double DB strict press
Min 4-6 8 Double db push press
Min 6-8 10 Double DB push jerks

Wod
AMRAP 10 Minutes
25′ HS Walk (sub a shorter distance or 7 hspu or 7 seated DB presses
10 Push Press 95/65lbs
15 Hang Power Cleans 95/65lbs
*Rx is considered Handstand walks AND the movements at the RX weight

Target score 3 to 6 rounds. Fast rx score is 7 rounds plus

Scale accordingly. 2 sets or less on the barbell work and don’t spend more than 45 seconds on handstand walks if you are just getting those and want to give them a shot for this wod

*You are going to want to attempt single DB overhead lunges with both arms sometime this week. They might coming up Friday

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.

With a partner, complete as many rounds as possible in 21 minutes of:
Hero wod Laura
30-cal. row (or bike or ski)
20 burpees over the rower (or a bar if you arent using a rower)
10 power cleans
♀ 105 lb. ♂ 155 lb.

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.