PERFORMANCE
Warm-Up.
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)
Followed by…
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)
Followed by…
Two sets (w/ nasal breathing only) of:
Bird Dogs x 45-60 seconds
Kettlebell Sumo Deadlifts x 10-15 reps (light)
Row or Assault Bike x 45-60 seconds
Goblet Hold Thrusters x 10 reps
Rest 60 seconds
Followed by (if time allows)…
Spend 5 minutes working on either clean technique -or- snatch technique (whichever you are going to use for 20.1). Perform the complex with intention and give yourself a cue or two to think about when you are doing them for speed later on.
| 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 |
Clean Technique Warm-Up
*Set 1 – Empty Barbell |
Then…
A.
Take 12 minutes to build to…
Deadlift x 2 reps @ 90% of 1-RM
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 4 reps @ 70%
B. (OPTIONAL but recommended)
Two sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
“Rest” 5-10 minutes, but use the time to finish setting up, stretching, etc. Stay warm for the conditioning piece that’s next!
C.
“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
If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.
Compare results to January 24, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Downward Dog Stretch
60 Second Cobra Stretch
60 Seconds of Alternating Scorpion Kicks
Followed by…
Three sets of:
30 Second Jog at 70-80%
30 Second Hollow Hold
30 Seconds of Tempo Push-Ups @ 2111
Rest 60 Seconds
Followed by…
Two sets of:
60 Second Jog at 85%
30 Seconds of Alternating Leg V-Ups
30 Seconds of Push-Ups
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Five rounds for time of:
20 Calorie Bike or Row OR 200 Meter Run
15 Toes to Bar OR Weighted V-Ups
10 Strict Handstand Push-Ups OR Pike Position Push-Ups
TIME CAP = 15 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
20-30 Banded Face Pulls
Max Reps Banded Triceps Pressdowns
Rest as needed between sets
NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute 30-45 Second Bodyweight Bat Wing Hold
Banded Triceps Pressdowns – Substitute Bodyweight Tricep Extensions
Well, that didn’t go as planned. Was hoping to do better, but just didn’t have the juice.
15:16
Last time I did 15:11. Just too sloooowwww.
Sub’d to lay off the elbow for a while but tried to stick to the spirit of 20.1
In 15 minutes, complete 10 rounds of:
8 back squats at 135
10 box jump overs
12:20
October 11, 2019 = 6 + 12 (31 weeks pregnant
December 23, 2020 = 8 + 8 (13 weeks pregnant)
Wow, busy lady! Great job!
90% 418#
70% 325#
C. RX = 14:41
A1. Up to 245#
A2. All sets at 195#
B. ✅
C. 15:39 – you would think after all the bbjos we do, these burpees over the barbell would be easy. But they still get hard! Happy holidays everyone ?
Great work Anika! All of the work adds up for on us.
Nice work Anika finishing the 10 rds ?
Thanks Al, but to be clear, I didn’t finish the 10 rounds! If you read the details under the workout, it explains how to score it. 15:39 means I was 39 reps away from making the 10 rounds in the time cap. Congrats to you for so much improvement in one year, and for sticking with it and finishing the 10 rounds yourself! Even though I wanted more reps, I was glad to be saved by the buzzer ?
A. Up to 365
Speed deadlifts at 285
C. Rx: 6+9
C&J UB first 2 rounds and 5/3 for the rest.
Great work friends! Merry Christmas!
Solid work as always Mike, Merry Christmas to you to!! ??
90% 285lbs
70% 235lbs
OPEN 20.1
6+8
Good work Denis. We had a race to the finish today.
A. 180 kg (Clean grip) and then 140.
I am doing clean grip since a year ago in DL to try to transfer strength here to cleans and it is working.
B. 10 cals each set
C. 13’30”
Scaled to 35kg instead of 43, to try to get an aerobic workout.
Huge leap forward since last time, due to I did clean and jerks (40kg)(no strength enough to keep snatchs) and just 8+12. This time I reduced a little the load and completed the workout. Next time I’ll try with 38kg I guess, small steps make huge improvements.
Warmup done A.i DL’s x2 over 12 mins @180kg ii. Speed DL x4 every 2 mins 3 sets @140kg B. Done C. ‘20.1’ 10 rds @43kg BB 8rds + 12 so 15’24 10rds in 17’29 Was determined to finish the full 10rds and see how far off I am! 8rds exactly the last time I did this on 24/1 so nice little gain! Snatch on all G2OH this time which is def a gain!! I remember this was the first CrossFit workout I tried just over a year ago and only managed 5rds +5 and thought to myself there is… Read more »
This was your first CF workout?! Great improvements in so many ways over the last year+!
Yep 20.1 was the first one I ever did just over a year ago, I did wonder what the heck I was doing afterwards! Just plenty of monotonous hypertrophy and strength workouts before that!!
That’s an incredible amount of growth over the course of the year! Well done Al! I look forward to seeing what you accomplish in 2021!
Thanks Mike, I’d love to finish all 10 rds next year that’s for sure!! ?