CrossFit Open 20.1 At-home Edition

January 11, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Sorry, not sorry! Starting the week off with just a couple of 'ole burpees. The goal today is to move the entire time pushing slightly uncomfortable. Start the first couple rounds conservatively then really push the pace the rest of the way.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

10 Rounds
8 Ground-to-overheads
10 Lateral Burpees

*Time cap: 15-min.

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Ground-to-overhead

Pick a medium weight where you can do 8 reps unbroken while still feeling resistance.

Option: Reduce number of reps to 6 per round.
💪 perform Weighted Swings.
🤰 adjust stance to Sumo and perform as is or as Weighted Swings (eye level).
Equipment: barbell, dumbbells, kettlebells, or backpack.

Lateral Burpees

Pick an option where you can perform 10 reps with minimal rest in between.

Options: reduce to 6-8 reps per round --> perform regular Burpees (not over the weight) --> perform Kick-backs.
💪 perform 6 reps per round, stepping over the weight.
🤰 perform Kick-backs, stepping over the weight, or an Elevated Burpee.
Equipment: barbell, dumbbells, kettlebells, or backpack.

Have a question? Chat with your coach.

Get Ready

✅ Object for Ground-to-overhead and to jump over for Lateral Burpees.

⏱ Clock set to stopwatch. Record your time.

Warm-up

3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing

*Option to add weight each round.

Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow

See warm-up details
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CrossFit Open 20.1 At-home Edition

January 11, 2021

6

-

8

minutes warming up

12

-

15

minutes working out

Sorry, not sorry! Starting the week off with just a couple of 'ole burpees. The goal today is to move the entire time pushing slightly uncomfortable. Start the first couple rounds conservatively then really push the pace the rest of the way.

‍

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2021-01-11 CrossFit Open 20.1 At-home Edition

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Ground to Overhead (G2O)
Ground to Overhead (G2O)

It's All the Hips

Lateral Burpees
Lateral Burpees

Burpee Family