1 Minute Easy Row
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.
3 Strict Pull-ups
9 Glute Bridges
15 AbMat Sit-ups
7 Empty Bar Deadlifts (choice of clean, or snatch grip)
Barbell Thoracic Extension
Barbell Forearm Stretch
Lacrosse Ball Hamstring Stretch: 2 Minutes Each Side
Banded Hamstring Distraction: 1-2 Minutes Each Side
OPEN 20.1 PRIMER
Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees
Let’s find the feel of the pairing, with a methodical, steady and smooth warming pace to start on round 1… and let’s work closer to our “workout pace” to finish, on round 3.
8 Ground to Overhead (65/95)
10 Bar-Facing Burpees
15:00 Time Cap
If we reach the 15:00 Cap, add :01s for each rep not completed.
Initial Strategy Video Posted – Click Here
• Pacing is naturally going to be key here. Everyone is going to want to come out guns blazing here… first Open workout of the season. Know our adrenaline, and control it.
• Lock in our pace prior to with full rehearsal rounds.
• Burpees are the pace setter. Those who control their heart rate here will thrive.
• As we move through this workout, have our judge record all (10) round times.