CrossFit Open Workout 20.1

10
Oct

CrossFit Open Workout 20.1

REMINDER:

  • For the 5 weeks of the Open:
  • We’ll complete “Goat Days” on Thursdays
  • The Open Workout will be programmed on Friday
  • On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain
  • The Friday Open Workout along with its notes will be published late Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!

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

20.1 INFO

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

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.

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.

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