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.

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