Knowledgeable athletes and coaches have taken to the internet to share their tips to Succeed in the CrossFit Open Workout 20.1
Here, we share the best parts of their advice.
CROSSFIT OPEN WORKOUT 20.1
10 rounds for time of:
- 8 ground-to-overheads, 95 lb.
- 10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
*The minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
TIPS TO SUCCEED IN THE CROSSFIT OPEN WORKOUT 20.1 FROM WODPREP
- It will burn
Go into this workout with this knowledge in mind. Unless you’re an elite athlete, you’re probably better off not going into the workout with the aim to finish in under 10 minutes.
- Finishing the workout under the time cap
To finish this workout, you’ll need to finish every round in around 90 seconds.
- It’s important to pace
Starting off too quick is a common mistake that will cost a lot in this workout.
Try to stay consistent throughout each round; round one should take about the same time as round eight for example. For rounds nine and 10, dig deep and give it your all!
GROUND TO OVERHEAD
A nice smooth and efficient ground to overhead will be the best option, this can be in the form of a snatch or a clean and jerk.
If you chose to do snatches, aim to do them unbroken. Dropping the bar, resetting and going for it again is going to cost more time than doing a clean and jerk instead.
If you can stay unbroken, snatches are the way to go; they’re quicker and more efficient.
Keep an eye out on your stance and grip thought the workout to maintain optimal efficiency.
- Clean and jerk
Use the partial dip from when you catch the bar on your shoulders to go directly overhead. Smooth, efficient and allows the athlete to move the bar pretty quickly.
If you’re looking for the best score possible, don’t pause between the clean and the jerk. When broken into two distinct movements, it slows you down incredibly and the weight of the barbell weights you down the entire time.
Unless the weight is really close to your max and you might come to the point of failure, don’t waste time with the bar on your shoulders and get it immediately overhead instead.
Don’t strict press, even if the weight seems like, all you’ll achieve is more burn during the burpees.
BAR FACING BURPEES
You’re about to perform 100 burpees. Unless you pace them properly, you can make an unnecessary hell out of this workout.
Advice: go slower on the burpees at the start.
Step up and step down. Whilst a little slower, this can help you find a nice, smooth rhythm.
Splat down and step up. Without really controlling your arms, jump down to the ground, step up and jump over the bar. By doing this you minimise the time it takes to get to the ground.
To make this part of the workout more efficient add a turn as you step up, so you land on the other side of the bar already facing it.
- Movement standard
To avoid a no rep, make sure you leave and land on the ground with both feet at the same time.
Unless you’re in the scaled division (open, teenagers 14-15 and masters 55+), then you may step over the bar on the burpees.
“This is a simple workout but it’s very deceiving,” says Ben Dziwulski from WODprep.
Have a look at the full video on tips to Succeed in the CrossFit Open Workout 20.1: