20191011

The 2020 CrossFit Open is upon us!!

WOD:

Video courtesy of the CrossFit Games

 

“20.1”

10 Rounds of
8 Ground To Overhead (95/65)
10 Bar Facing Burpees

* 15 Min Time Cap

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.

MOVEMENT STANDARDS: GROUND-TO-OVERHEAD

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.

• Every rep begins with the barbell on the ground.
• Any variation of a snatch or clean and jerk is acceptable.
• Touch and go is permitted, but deliberately bouncing the barbell is not.
• Dropping from overhead is OK, but the bar must settle on the ground before the next rep.
• If using an empty barbell, or a barbell with smaller-than-standard bumper plates, each rep must begin with the barbell clearly below the knees

THE REP IS CREDITED WHEN:
• The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.
• The barbell is directly over or slightly behind the middle of the body.
• Note: If a split-style lift is used, both feet must be brought back in line to finish the rep

 

MOVEMENT STANDARDS: BAR-FACING BURPEE

• Must use a barbell with 18-inch plates.
• Must be performed perpendicular to and facing the barbell.
• May jump or step back to reach the bottom position.
• Chest and thighs must touch the ground with the head behind the barbell.
• Hands and feet must remain inside the width of the plates.
• Stepping and/or jumping back to the starting position are both permitted.
• Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
• Scaled divisions may step over the bar.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.
• No need to land with both feet at the same time.
• Must be perpendicular to and facing the barbell before starting the next rep.
• If a “no rep” is received for any reason, the entire rep must be repeated.

 

For a complete listing of rules and scales for different divisions, AND a score sheet, click here

 

Scaling Options:

Bar Weight -> 65/45 -> As Needed

 

Bar Facing Burpees -> Can Step Over Bar

 

Cool Down:

Leg Bleeds – 2 Min

Thread The Needle – 1 Min per side

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