Teams of 2
AMRAP 20:
50 Cal Bike
40 Alt. DB Snatch (50/35)
30 Deadlifts (135/95)
200m Run
CrossFit Open Workout 20.1 Has Been Released
CrossFit Open workout 20.1 is...
The CrossFit Open workout 20.1 has been released.
CrossFit Open workout 20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
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.
Back Squat
3x6
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
Build to a Heavy Single
Strict Press
5 Rounds:
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (75/55)
Build to a Heavy Complex
2 Hang Power Clean
1 Power Clean
3 x AMRAP 4:
15 Slam Balls (20/10)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55
"Seb"
For Time:
400 meter run
14 burpee box jumps
14 toe to bar
400 meter run
14 pull-ups
14 dips/push ups
400 meter run
14 pull-ups
14 dips/push ups
400 meter run
14 burpee box jump
14 toe to bar
400 meter run
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Bike/Row
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
Teams of 3 or 4
AMRAP 9
Max Meter Run
Directly Into...
AMRAP 9
Max Meter Row
Directly Into...
AMRAP 9
Max Cal Bike
For Time: (NO REST between sections)
Run 800m
Directly into...
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean (185/135)
Run 800m
Directly into...
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean (185/135)
TIME CAP: 35 Min
Skill Work (10 Minutes)
Double Unders
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
Front Squat:
Every :30 seconds for 20 Rounds
2 Front Squats
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Directly Into…
3 Rounds:
21 Russian Kettlebell Swings (53/35)
15 Thrusters (95/65)
Single Arm Dumbbell Strict Press
5 Sets of 8 each side
3 Rounds For Time
400 Meter Run
21 Hand Release Push Ups
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65
3 Rounds:
100′ Bear Crawl
20 Slam Balls (20/10)
30/21 Calorie Bike
In teams of 3
For time (30 minute cap)
60 clean & jerks 95/65
400m run
10 rope climbs
400m run
100 lateral barbell burpees
400m run
10 rope climbs
400m run
60 clean & jerks (95/65)
Hang Power Snatch
Build to a Heavy 3
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
Weighted Strict Pull-ups
Build to a Heavy Single
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Run
Teams of 3
AMRAP 7:
50 Bench Press (115/85)
50 Bench Press (135/95)
Max Bench Press (155/105)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (115/85)
50 Front Squats (135/95)
Max Front Squats (155/105)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
Max Deadlifts (225/155)
For Time:
50/35 Calorie Bike/Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Bike/Bike
Midline:
(3 Rounds)
30 Flutter Kicks
10 Dumbbell Bent Over Rows (Each Side)
Strength
On the 1:30 x 5
3 Push Press
2 Push Jerk
1 Split Jerk
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)