Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Warm-up
Warm-up (No Measure)
Complete this as a warm up:
1 min cardio of choice
1 min of barbell snatches (mix in muscle snatch, power snatch, and OHS)
1 min cardio of choice
1 min of snatches @ 15-20% heavier than barbell (7-8 Reps)
1 min cardio of choice
1 min of snatches @ 15-20% heavier (5-6 Reps)
1 min cardio of choice
1 min of snatches @ 15-20% heavier (3-4 Reps)
Getting the cardio and barbell work in will really warm you up for the workout. It’s ok to be sweating a little bit before starting these shorter workouts, and actually beneficial. A good rule of thumb is the shorter the workout the longer the warm-up and vice versa.
Workout
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