CrossFit Open 20.1

20.1For Time · 15:00

10 rounds for time of:
8 ground-to-overheads (snatch or clean and jerk)
10 bar-facing burpees

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 95 lb (43 kg) barbell

Women: 65 lb (29 kg) barbell

Men: 65 lb (29 kg) barbell, step-over burpees

Women: 45 lb (20 kg) barbell, step-over burpees

Barbell must go from ground to overhead in one (snatch) or two (clean & jerk) movements. Bar-facing burpees jump over bar.

Before: 4 sets × 5 Power Snatch up to 75% 1RM.

Pacing: Aggressive hip extension on snatches, fast touch-and-go cycling.

After: 3 sets × 10 Bent-Over Barbell Rows.

Nutrition: Surplus (+400 kcal).

Before: Hip mobility, barbell warmup, burpee step-back drills.

Pacing: Aim for consistent 80-85 second rounds throughout all 10 rounds.

After: 8 min cooldown row.

Nutrition: Maintenance calories.

Before: 5 min easy row + dynamic mobility.

Pacing: Step back and step up on burpees to keep heart rate below redline.

After: 12 min Zone 2 bike.

Nutrition: Deficit (-350 kcal).

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.