Monday, October 14

October 16, 2019

 

Open 20.1 Re-Attempt Day

As a recap, we have two "tracks" during the Open.

If we are competing in the Open, the "Open" track will be completing 20.X *twice*. Friday's, and Monday's. With the goal to leave no stone unturned in our efforts in these five weeks, we will be modifying the volume and training goals during the surrounding training days (Saturday, Monday, Tuesday, and Wednesday).

If we are *not* competing in the Open, let's still throw down with our team on Fridays. We'll do a one-and-done effort each week. Using the Open workout as our main conditioning piece for the day, these athletes are to follow the "Qualifier" track. Here, we'll have additional training volume throughout the week.

ACTIVATION
EMOM 8:
Minute 1:
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges

Then:
3 Rounds:
15 AbMat Sit-ups
7 Empty Bar Deadlifts (choice of clean, or snatch grip)
5 Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Power Clean (On the Minute x 10)

OTM x 10:
20 Double-Unders
2 Power Cleans

Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day.

Point Break (AMRAP - Rounds and Reps)

AMRAP 15:
20 DB Hang CJ (50/35)
15/12 Calorie Bike / Row
20 DB Box Step-Ups (24"/20")
15/12 Calorie Bike / Row
20 Sit-Ups

Rx+ GHD,
Working in the dumbbell today to our conditioning in two places. DB Hang CJ and DB Box Step-Ups.
Light dumbbell, at "Open" loading. 30+ reps unbroken when fresh.
Aim here is to move at a consistent pace throughout, keeping this movements fresh in the mind.

 

**EXTRA**

 

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

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