Warm-up
Amrap 5
40sec G2OH (plate)
20 toe touch to OH reach
Barbell cycling talk
*Attempting to move smooth will yield speed. Attempting to move fast will yield sloppiness.
**Keep the bar close.
***Pause overhead to keep cadence. Avoid the bungee cord at the waist.
Barbell cycling practice (top down)
Hang snatch
Snatch
Hang clean & jerk
Clean & jerk
Burpee efficiency
3.2.1.Go!
Metcon (Time)
8 Ground to overhead
10 bar facing burpees
10RFT
*Progress you pace as the workout goes on.
Example:
R1-2 is about setting a conservative pace and maintaining it.
R3-8 are about showing commitment and athletic maturity. Keeping equal effort on each round
R9 & 10 will show your character. Its easy to slow down when you see the finish line. It shows great character to remain hungry until the final rep.
**Weight cap 95/65
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters Scaled (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes