CrossFit Open 20.1
A. 10 Rounds For Time of Barbell Ground to Overheads and Bar Facing Burpees
10 Rounds for Time:
– 8 Barbell Ground to Overheads @ 95/65 lbs
– 10 Bar Facing Burpees
Time Cap: 15 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.
EQUIPMENT
– Barbell(s)
– Standard bumper plates (18-inch diameter) to load barbell for burpee
– Collars to secure the plates on the barbell
– Plates to load to the appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 33 thrusters, then 33 jumping pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 jumping pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.
DAILY MINDSET
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
"Open 20.1"
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Time Cap: 15 Minutes
Kilos: 43/29
20.1 INFO
Workout Description & Scorecard: Click Here
Movement Standards: Click Here
GENERAL
In order to support judging in a class setting, we'll allot time for 2 heats and 2 practice rounds
For athletes simply doing this as another workout, not for the Open, let's choose a weight that allows for ideally unbroken sets on the barbell
LOGISTICS
You can have athletes with no need for a judge go in heat 1 to give athletes who would like a judge more time to warmup for heat 2
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
60 Seconds
PVC Pass Throughs Click Here
Active Spidermans Click Here
Push-up to Down Dog Click Here
40 Seconds
PVC Overhead Squats
Mountain Climbers Click Here
Push-up to Down Dog Click Here
20 Seconds
PVC Pass Throughs (More Narrow)
Lateral PVC Burpees
Push-up to Down Dog Click Here
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING (12:00 – 20:00)
BAR FACING BURPEES
Footwork
This year there is the option to step up or jump up out of the burpee. Knowing we have 100 bar facing burpees ahead of us, the step up burpee will definitely be the best option until maybe the last round. On top of this footwork, we can also aim to stay as close as we can to the bar. Over 100 reps, every little advantage matters. Step the front foot very close to the bar out of the burpee and keep the top of the head close to the bar when initiating the burpee on the other side.
Movement Prep
4 Bar Facing Burpees (Slow)
4 Bar Facing Burpees (Faster)
GROUND TO OVERHEAD
Footwork
One thing that can make cycling a barbell easier is finding a middle ground for the feet to hang out in. On a heavier lift, we would move the feet from hip width to shoulder width in the clean or the snatch. On a lighter barbell, keeping the feet right around the receiving position can simplify the movement and minimize the amount of "dancing" that happens. Rather than moving the feet from this position, we can simply think about moving the hips back and down to receive the barbell. "Keeping the feet in concrete" can also help prevent any "star-fishing" upon catching the bar.
Movement Prep
3 Hang Power Cleans
3 Push Jerks
.
3 Power Clean & Jerks
.
3 Hang Power Snatches
3 Power Snatches
Build to Workout Weight
HEAT 1 PRACTICE ROUND (20:00 – 25:00)
1 Round:
5 Ground to Overhead
5 Bar Facing Burpees
HEAT 1 STRATEGY + WOD (25:00 – 40:00)
GROUND TO OVERHEAD
This workout leaves us with several options
The first is: "Do we clean and jerk or snatch?"
This answer is athlete dependent based on how heavy the weight is
If there is a second thought about the weight or the technique of the snatch, the clean and jerk is likely the better option
If the weight is fairly light and athletes are comfortable with the movement, the snatch can be quicker
BAR FACING BURPEES
The second question is: "Do we step up or jump up the burpee?"
Watching the live steam of the 20.1 announcement, even some of the best athletes in the world are stepping up from the very beginning
This option helps control the heart rate and is more consistent that the jump up
PACING
A 10-round workout is a great test of pacing
We want to find a pace that we are confident in maintaining across the whole workout
There are two places to "slow down" that can help you find the right speed for you
The first is the barbell, where you can break into 2-3 sets can help you stay smooth
If you see yourself breaking later in the workout, break from the beginning
2 Sets: 4-4
3 Sets: 3-2-2
The second place to slow down is the burpees
Steady reps where you don't slow down at all are the goal
Coming off the 10th rep, athletes should be able to immediately grab their barbell for their first set
Finding a place to slow down can help your round splits from rounds 1-10 stay pretty close
HEAT 2 PRACTICE ROUND (40:00 – 45:00)
1 Round:
5 Ground to Overhead
5 Bar Facing Burpees
HEAT 2 STRATEGY + WOD (45:00 – 60:00)
Same as Heat 1*
AFTER PARTY
COOL DOWN
Chest Stretch: 1 Minute Each Side Click Here
Lower Back Foam Roll: 2 Minutes
**3-Way Shoulder Stretch: **30 Seconds Each Stretch Click Here
B. 10 Rounds For Time of Barbell Ground to Overheads and Bar Facing Burpees
10 Rounds for Time:
– 8 Barbell Ground to Overheads @ 65/45 lbs
– 10 Bar Facing Burpees
Time Cap: 15 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete may step over the bar on the burpees.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.
EQUIPMENT
– Barbell(s)
– Standard bumper plates (18-inch diameter) to load barbell for burpee
– Collars to secure the plates on the barbell
– Plates to load to the appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 33 thrusters, then 33 jumping pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 jumping pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.