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.

Endurance class 8am, all running today

Teams of two. complete as fast as possible in whatever order you want!
Each partner runs
1 Mile
2-800’s
4-400’s
One partner running at a time. Both partner need to finish one distance before moving to the next

9am and 10am
*this 9am and 10am classes are tough on Saturday. You can do this as a team workout or go solo. You can also pci

5 Rounds for time of:
3 Squat Cleans, 205/145
15 foot Handstand Walk
3 Push Jerks, 205/145

3 Rounds for time of:
30 Wallball Shots, 20/14
15 Pull-ups

9-15-21 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

Warm up- Row, bike or ski 5 minutes

Today is all cardio. It’s a warm up and workout kind of day.

Pick your LEAST favorite machine!!! its called the weakness workout because you are working on a weakness
No changing machines, use the same one for both 2000’s

Misfit athletics Weakness workout (36 minutes hard cap!)
Row/ski 2000m (or bike 100/70 cals) or run 1 mile
100 burpees
Row/ski 2000m (or bike 100/70) or run 1 mile

*if you get time capped that’s ok, don’t keep going. This will be a repeat workout. Put your score in and try to beat it next time.