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CrossFit — October 11, 2019

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Open Workout 20.1

Warm-up
WARM UP

20 Jumping Jacks
Forward Walking Lunges with Lateral Rotation
Backward Walking Lunges with Arms Overhead
10 Up + Down Dogs
10 Up Downs
10 Rolls to V-Sit
5 Burpees
-then-
With a Partner
2 Rounds
3 Snatch/Clean Grip Deadlifts
3 Snatch/Clean Pulls
3 Snatch/Clean High Pulls
3 Power Snatches/Clean and Jerk
*Partner Rows during snatch/clean warm up then rotate
*Each Partner does 2 rounds of the barbell and rower
-then-
2 Rounds
4 Ground to Overhead (at workout weight)
4 Bar Facing Burpees
__________
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

Warm-up
COOL DOWN

Foam Roll Back
Lying Leg Cross Stretch, Thread the Needle Stretch
Lacrosse Ball Smash Delts + Pecs