Strength
Clean and Jerk
- Take 15:00 to build to an RPE of 7 and complete 6 total lifts at that weight.
Notes
Our strength today is clean and jerks. You will have 15-minutes to warm up to a weight that is a rate of perceived exertion of 7/10. You will complete 6 total lifts at that weight. You may rest as needed between lifts.
The clean will be taken from the floor and you will pass through a full squat. If you feel like you are out of position, you may take the lift from position 1 or 2.
If you are comfortable with the split jerk, go for it. If not, you may perform a push jerk. Focus on a controlled dip, explosive drive, then receive the bar overhead with elbows locked out.
Conditioning
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
Time cap: 15 minutes
Notes
The CrossFit Open begins in February. So throughout January, we will be retesting an Open workout from 2020 to practice the style of workouts we see in the Open. For this workout, the barbell is light and meant to be completed quickly. The 8 reps shouldn’t take longer than :30. If the ground to overhead are done in under :30, you have to maintain a pace of 10 burpees in under a minute to finish under the time cap. The key to this workout is staying consistent and moving smoothly and under control.
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.