Category: Daily WOD

Overhead Squat: 3-3-3 & Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)

BTWB

Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2

BTWB

Deadlift 3-3-3 & Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Touch And Go Deadlifts, pick load
10 Hand Release Push-ups

BTWB

Front Squat: 1RM & 30-20-10: Dumbbell Thrusters and Toes-to-bars

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

30-20-10: Dumbbell Thrusters and Toes-to-bars

30-20-10 reps, for time of:
Dumbbell Thruster (35#/20#)
Toes-to-bar

BTWB

Photo by @robcwilson

Results

Results cont

“Jack”

Jack

Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Salute to service. Thanks to all of our Vets and all who served!

The 2020 Open is over and it was in my opinion one of the best ones ever.  Lots of firsts and lots of cool twists on Open style workouts.

The Open is Over, Now What?

Results

Results cont

Advanced RX: Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU

Advanced RX:

Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU

For time:
60 Single Dumbbell Hang Clean & Jerks (50#/35#)
50 Push-ups
40 Alternating Dumbbell Squat Snatches (50#/35#)
30 Handstand Push-ups
20 Dumbbell Overhead Squats (50#/35#)
10 Strict Handstand Push-ups
* 20 min cap. Split all DB total reps evenly between each arm. Alternate Snatch.

BTWB

Photo by @robcwilson

Results

CrossFit Games Open 20.5

CrossFit Games Open 20.5

For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls (20#/14#)

Time cap: 20 minutes

*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
* Break up reps however you like
* Tiebreak time is ONLY when you complete both the 80 calories and 120 wall balls, so prioritize how to achieve that before the time cap
* Rower monitor MUST reset each time you return to rower
* Post total reps completed and ONLY enter tie break if you completed all row and WB reps

BTWB

CrossFit Games Open 20.5 – Scaled

For time, partitioned any way:
40 Pull-ups
80 Row Calories
120 Wall Balls (14#/10#)

Time cap: 20 minutes

*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed

BTWB

Photo by @robcwilson

Friday Night Lights is here for 20.5!  The Open will wrap up with a new format of “choose your own adventure” style workout.  This fun one involves strategy and “CrossFit math”.  There’s no wrong way to do this but there are certainly “more right” ways to tackle it.

Workout Description & Scorecard

20.5 Requires Some Strategy…So Here are 33 Strategy Videos

Fifth and Final Workout Closes out the 10th Open

Results

Results Open 20.5 Registered Athletes

Push Jerk 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Push Jerk 3-3-3

Push Jerk 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson

Results

Results cont

Hang Squat Snatch 2-2-2-2 & 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

Hang Squat Snatch 2-2-2-2

Hang Squat Snatch 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

7 rounds for time of:
7 Power Snatches (75#/55#)
14 AbMat Sit-ups
21 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Back Squat: 2-2-2-2 & AMRAP 15 mins: Run, Back Squats and Box Jumps

Back Squat: 2-2-2-2

Back Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).

BTWB

AMRAP 15 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Cedric Lapointe’s 20.1 Penalty Reduced After Appeal

Sasha Nievas Does 20.4 in 11:08 VIDEO

Results

Results cont