Friday 10-11-19


Minute 1:

1 Minute Easy Row

Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:

3 Strict Pull-ups

6 Push-ups

9 Glute Bridges

3 Rounds:

15 AbMat Sit-ups

7 Empty Bar Deadlifts (choice of clean, or snatch grip)

5 incheorm


Barbell Thoracic Extension

Barbell Forearm Stretch

Wrist Stretch

Lacrosse Ball Hamstring Stretch: 2 Minutes Each Side

Banded Hamstring Distraction: 1-2 Minutes Each Side


Warming Set

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.

OPEN 20.1

10 Rounds:

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.


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