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Open 20.1

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CrossFit Algiers – CrossFit

Workout

Open 20.1 (Time)

– RX –

10 Rounds For Time:

8 Power Snatch (95/65#)

10 Bar-Facing Burpees

– Time Cap = 15:00

– LEVEL 2 –

10 Rounds For Time:

8 Power Snatch (75/55#)

8 Bar-Facing Burpees

– LEVEL 1 –

10 Rounds For Time:

8 DB Power Snatch (25/15#)

8 Burpees Over DB

– Alternate arms on each power snatch.

Accessory

Metcon (No Measure)

3 Sets:

:30 Barbell Curl

:30 Rest

:30 Bent Over Barbell Row

:30 Rest

:30 Barbell Rollout

Stretching

Metcon (No Measure)

3 Sets:

:30 Doorway Stretch / Arm

:30 Press-up

:30 Elbow to Instep

Movement Demo:

– Doorway Stretch | https://youtu.be/NK8bJxAD_8c

– Press-ups | https://youtu.be/wQlbMACIgzY

– Elbow to Instep | https://youtu.be/5dVreJw0EOY

Extra Work

Metcon (No Measure)

– MIDLINE –

4 Sets:

10 Windshield Wipers / Side

20 Russian Twists / Side

30 V-ups

– Optional: use a weight (20/14#) for the Russian twists.

Metcon (Weight)

– STRENGTH 2 –

5 Sets:

10 DB Shoulder Press

10 DB Lateral Raises

then…

5 Sets:

10 DB Curls

10 DB Hammer Curls

– Use a light-moderate weight for each movement that allows for smooth, unbroken reps.

Metcon (Weight)

– STRENGTH 1 –

Snatch Complex

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

– Rest as needed between sets

– We want to work on our positioning and movement patterns with the snatch. Don’t build up to failure.

– Focus on getting your body in the right position with each one of these lifts. Worry less about the weight you are using.

Metcon (Distance)

– SKILL –

5 Sets:

:30 Freestanding Handstand Hold

– Rest 1:30 between sets

– Rest 5:00

5 Sets:

For Total Distance:

:30 Handstand Walk

– Rest 1:30 between sets

Movement Demo:

– Wall Walk | https://www.youtube.com/watch?v=NK_OcHEm8yM