Mobility and Activation
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps
(use very light weight)
When the running clock reaches 5:00…
When the running clock reaches 8:00…
One to Two sets of:
60 second Row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 85-90% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
or
Clean & Jerk Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
A.
One to Two Rounds of:
3 Ground to Overhead (95/65 lbs)
6 Bar-Facing Burpees
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees
Time cap: 15 minutes
20-1: 14:34, major Fran lung from that one! Wasn’t going to do this stuff this year but my wife was doing it so.. wife got 9+5, then she ran a mile because she cray.
8+13 rx’d
Ouch.
Great work Ryan!
9 + 11 RX.
I could have finished if I had cleaned up my transitions a bit and pushed a little harder. Since I’m not officially recording a score, I didn’t want to hurt that badly!
That’s incredible work Janelle! Super impressive!
20.1 Rx: 6+6
I’m pretty pleased with this. I’m so slow at burpees over barbell. I alternated rounds between power snatches and c&j.
Tempo bench press from yesterday all at 185.
Smashed it Mike, great score
Awesome work Mike! Yeah…I’m very slow with the g2oh but could make up a little time on the burpees…that short thing…u know.
Those are some heavy bench presses to follow. I can’t even imagine doing that after 20.1..?
It helped that I had a phone call in between that gave me a bunch of time to rest! Immediately after would have been a no go.
On those movements I’m losing out on both ends with being 6’4”. Oh well. It’s always fun to give these workouts a try even though I don’t sign up officially.
GREAT WU!!!
20.1 – 8 Rounds + 8 Reps = 152 reps
8 G2OH – Power Snatch – UB first round then 4/4 all rounds after
10 BOBB – All UB
Incredible work! Great way to start the open.
Thanx Mike….I really tried to push myself. I didn’t official sign up for the open this time…and now I’m wondering if I would have done better and pushed harder if I had…you know audience pressure usually makes us push ourselves much harder. Not that I’d have an audience…but videoing it works too. Maybe I’ll video the rest of them…?…just because.
Drove 13 hours through the night to make it to my friend’s pre wedding WOD at Average Joes CrossFit and only just made it.
A. 19m Partner AMRAP
12 cal assault bike buy in:
Then AMRAP
10 S2OH #95
12 Hang Power Clean #95
20 calorie row
19 abmat sit-ups
7 reps shy of 9 rounds
B. 20.1 RX
14:46
Wanted to quit the whole time but just tried to beat the cap. I kinda want to try this next week with proper rest but I also dont wanna think about it again.
Absolutely OUTSTANDING JT!
Thanks.
I’d like to see how you do rested too. Great work!
I’m with you on wanting to quit the entire time, when I got to the 2nd round of burpees I knew I was in trouble. Way to finish strong.
Conditioning /CFO 20.1 (Home /Sean) WU 500 m row 4 min bike 2 rds 10 AS 5 pushups PVC Passtgroughs Band series stetch 10 glute bridges 10 JJ 3 burpees A. 100-75-50-25 Situps Flutter kicks leg levers Results: 16:40 Rest 2 min B. 30-20-10 Squats Cal Row Pushups Results: 6:30 Rest 5 min C. CFO 20.1 10 RDs 8 GTOs 10 Burpees 15 min time cap Results: 9 rds + 13 RXd. Was shy of 5 burpees. Had to chase barbell across drive way on multiple RDs. No excuses. Muscle snatched all rounds. Burpees in last 3 rds were more… Read more »