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“20.1”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

60 Seconds

PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)

Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)

Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)

40 Seconds

PVC Overhead Squats

Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)

Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)

20 Seconds

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD and strategy

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
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

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
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

Yoga/Mobility

Lacrosse Ball Rolling

1 Min Each:

Deltoid/Shoulder (Front/Side/Rear)

Chest

Upper Back

Glutes

Foam Rolling

1 Min Each:

Quads

Calves

Lats

Couch Stretch

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