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“Point Break”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

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

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

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Front/Goblet Squats

*Athletes completing “Point Break” will use 1 light dumbbell for this warmup and hold both in their hands bells for all 3 movements. Athletes doing “20.1” will use a barbell.

1 Minute

1. Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

2. Side Plank (30 Seconds Each Side)

*Barbell athletes can hold overhead in snatch grip or jerk grip, whatever they are using in the workout. The focus here is keeping a tight midline when the weight is overhead. “

Lesson of the day

ABMAT SIT-UPS

Feet

There is no right or wrong way to put the feet in the AbMat sit-up, but one option may have a benefit today. Putting the legs straight out front utilizes more hip flexors, where pushing the soles of the feet together takes some pressure off the hip flexors. The hip flexors play a role in keeping the feet in front of the bar in the strict pull-ups that follow. This means that pushing the bottoms of the feet together might make it easier to stay in a hollow position on the bar following the sit-ups.

STRICT PULL-UPS

Feet

Let’s carry over the “feet together” idea from the AbMat Sit-ups to our strict pull-ups. Pressing the inside of the feet and even the legs together keeps us in a more compact hollow position. The tighter we can keep our lower extremities, the better control we have of the whole body. Tight legs in addition to keeping the feet slightly in front of the bar leads to better looking strict pull-ups.

Grip

“False Gripping” the bar by getting the knuckles more over the top can give athletes better control and allow them to use the lats more effectively. This isn’t something we would necessarily use in the kipping pull-up, because it would leads a lot of movement and friction on the hands, which could cause some rips. On the strict pull-up though, since the hands don’t move much at all, this false-ish grip does have its advantages over a fingertip grip.

Movement Prep

Establish Grip

10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)

1-3 Strict Pull-ups

Movement Subs

Reduce Reps

Banded Strict Pull-ups

Ring Rows

DUMBBELL HANG CLEAN AND JERKS

Movement Prep

***With Lighter Weight: ***

5 Single Arms Power Cleans (Each Side)

5 Single Arm Push Jerks (Each Side)

10 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 5 Reps)

***With Workout Weight: ***

6 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 3 Reps)

WOD and strategy

“Point Break” (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups
GENERAL

* On Mondays during the Open, we give athletes the option to complete the Open Workout again or complete another workout with a similar time domain

* Running 2 heats like Friday, the alternate athletes will go in heat 1 to allow the athletes completing the Open Workout more time to prepare and to have judges for heat 2

* **Here is the flow of today’s hour: **

* All athletes do general warmup together

* Coaches go through teaching points with “Point Break” athletes while “20.1” athletes start to prepare on their own

* Kick off “Point Break” heat

* Open athletes find a “Point Break” athlete to judge them if needed after heat 1 is over

* Kick off “20.1” heat

“POINT BREAK”

* “Point Break” is the alternate workout today, which lasts the same time as the 20.1 time cap – 15 minutes

* Choose a strict pull-up variation here that allows you to complete the 5 reps in 2-3 quick sets

* Athletes will switch arms every 5 reps on the single arm dumbbell hang clean and jerks

* Choose a load that will no doubt be completed unbroken every round

STRICT PULL-UPS

* The strict pull-ups have the potential to be the biggest sticking point today due to the muscular fatigue involved with the movement

* Quick sets from the beginning are a great way to ensure you don’t slow down later on

* Think 1-3 quick sets:

* **1 Set:** 5

* **2 Sets:** 3-2

* **3 Sets:** 2-2-1

DUMBBELL HANG CLEAN AND JERKS

* The nature and rep scheme of this movement encourages athletes to hold on for unbroken sets

* One arm rests while the other works, so aim to complete all 5 reps unbroken on each side

ABMAT SIT-UPS

* The AbMat sit-ups do not interfere with the other two movements and provide some relief from the upper body

* Moving at a steady pace through these 15 reps instead of sprinting through gives the arms more time to recover for the most difficult movement, the strict pull-ups.

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
RE-DO ATHLETES

* Athletes attempting this workout for a second time can simply reverse engineer their previous score to improve this time around

* For example: If they they averaged 1:30 per round on Friday, they would have finished the first attempt in exactly 15 minutes

* This time around, all they have to do is average slightly less, maybe 1:25 per round

* Holding just 5 seconds faster would improve their score by a full 50 seconds

* If athletes are doing this for the first time, reference Friday’s strategy writeup below

————————————————————————–

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

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

Upward Dog

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