CrossFit 10/11

By: 0

Stay Strong CrossFit – CrossFit

CrossFit Open

Welcome to The 2020 CrossFit Open Week 1!

Friday Night Lights with take place from 4pm to 8pm,

Bring a dish, Hit the workout or just come hang and cheer each other on!

Below is a recommended warm up for the Open Workout,

Remember we are tracking In-House Comp points via Wodify this year,

Please track your points by recording your SCORE and other points in the Comments (ie; JUGDED, DISH, SPIRIT, SOCIAL)

If you have any questions please reach out to a coach!

Warm-up

General Warm-Up

2 RD’s:

18/15 Cal Row, Bike, or Ski

6 DB High Pull ea. Arm

8 Monkey Squats

8 HR Push Ups w/ 21X1 Tempo

30s Banded OH Distraction/30s Banded Bully Distraction

Specific Warm Up:

2 RD’s:

4 Power Snatch/Clean &Jerk (Empty Barbell)

5 Bar Facing Burpees at a sustainable pace

Rest 1 Minute

2 RD’s:

4 Power Snatch/Clean & Jerk (Barbell loaded with weight less than Open workout)

5 Bar Facing Burpees at a Moderate Pace

WOD

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 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes
45 lb/65 lb

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 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