January 24, 2020 – Performance and Fitness

Mobility and Activation
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

and then …

Against a running clock…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps
(use very light weight)

When the running clock reaches 5:00…

Upper Body Warm-Up

When the running clock reaches 8:00…

One to Two sets of:
60 second Row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 85-90% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

or

Clean & Jerk Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

A.
One to Two Rounds of:
3 Ground to Overhead (95/65 lbs)
6 Bar-Facing Burpees

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.