CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
4 Rounds:
1′ Bike
1′ Row
Crossover Symmetry
Reverse Lunge with a Reach
Spiderman Lunge
Scorpion
T-Stretch
Inchworm with a Pushup
Barbell warmup
Snatch/Clean Pull
Snatch High Pull
Muscle snatch/ Muscle Clean
Strict press/Push Press/Push Jerk
Power Snatch/Power Clean and Jerk
3 Rounds
5 Snatches or CL (barbell, Warmup load, working load)
5 Bar facing burpees (get faster each round)
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
.1: Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
10 rounds for time of:
8 ground-to-overheads, 45 lb/ 35lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
20.: Crossfit Games Open 20.1 Masters Scaled (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 45lb /35 lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
