Open WOD 20.1!

October 11, 2019

AAAAANNNNNDDDD....VOILA!

 

Open WOD 20.1 has been released! Get ready for some speedy G2OHs and Burpees! Should be "fun" ...

 

Reminder, we will be programming the Open WOD for all Friday classes for the next 5 weeks. If you have registered to compete in the Open, we hope to see you at our Friday Night Lights event each week starting at 5:30pm! The Friday Night Lights heats will be organized in a first come first serve basis and we will have judges provided for those competing. We will have a warm-up programmed which you will do on your own before your scheduled heat time. If you are not competing in the online competition, you are welcome to come do the WOD during Friday Night Lights, however no judge will be provided. Even though the Open WOD will be programmed for all classes on Friday, we encourage you to come to the evening event since more people = more energy = more adrenaline = more power = FASTER STRONGER ATHLETES!! We will feed off each other's motivation and it will be FUN!! Talk to your coaches if you have any questions. Go to the following link to register!

https://open.crossfit.com/

 

Friday Oct. 11, 2019

 

CrossFit (6am/7am/9am/12:15pm)

Open Gym (8-9am, 4-5:30pm)

Friday Night Lights (5:30pm-done)

 

Warm-up:
3 minutes of cardio
2 Rounds of:
8 Push-ups
8 Squat Jumps
8 Hang Power Cleans (empty bar)
8 Strict Press (empty bar)
Then, stretch!

 

Open WOD 20.1:

 

10 RFT:

8 Ground-to-Overhead

10 Bar-facing Burpees

 

Variations:

 

Rx’d (Rx’d Ages 16-54)

♀ 65 lb.

♂ 95 lb.

 

Scaled (Scaled Ages 16-54)

♀ 45 lb., may step over bar on burpees

♂ 65 lb., may step over bar on burpees

 

Teenagers 14-15

♀ 45 lb.

♂ 65 lb.

 

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

 

Masters 55+

♀ 45 lb.

♂ 65 lb.

 

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

 

And here are some tips! Courtesy of WODprep...

 

The Barbell...

 

Do what you can to stay unbroken on the barbell. Snatches are going to be more taxing, and depending on what your max is, you may want to stick with clean & jerks instead.

 

Another option to play around with is starting with power snatches, and then switching to clean & jerks when you start to slow down.

 

If this is considered to be a lighter weight for you, try moving your grip around, and snatching with a more narrow grip. DON'T muscle snatch it.

 

Athletes who plan to go the clean and jerk route; you should focus on allowing the barbell to spend minimal time on your shoulders. Catch it in a partial dip, and then immediately go overhead with it.

 

If this weight is considered heavy for you, find plates that bounce the least amount possible. Singles are fine... but you will save both time and energy if you have plates that aren't bouncing your barbell all over the gym.

 

The Burpees...

 

Try out stepping up, and stepping down - this is allowed. The standard that you need to be aware of is jumping and landing with both feet.

 

When it comes to burpees, it's going to be all about your rhythm. Mark where your hands will be placed with chalk or tape. Try to stay consistent.

 

CrossFit Open 20.1: Mindset...

 

You should go into this planning to maintain the same pace, the entire time. Avoid the mistake of starting off too quickly and then trailing off when you run out of gas.

 

If you know that this weight is heavy for you, really focus on NOT coming out fast. That might mean that you have to break up the ground to overhead into smaller sets - like four snatches, and 4 clean and jerks. That is a MUCH better plan than burning out at the beginning.

 

Major key: Stay Consistent.

 

Those final two rounds is the time to push.

 

At the end of the day, this workout is going to come down to how deep you're willing to go into the pain cave. If completing this workout under the time cap is important to you... be ready to enter that cave 😉

 

 

 

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