Friday, October 11, 2019

20.1 - Ground to Overhead - Bar Facing Burpees

Friday, October 11, 2019

Crossfit Golden - Open Gym


Warm Up

Foam roll
Air squats
Burgener warm-up
Arm circles
Push Presses

Test round - 1:45 (4/4, smooth burpees)


10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

I was shooting for 5 rounds.  After discussing with my coach, I opted for to start out 3/3/2 on the ground to overhead (clean and push jerk) and try to maintain a steady pace on burpees (stepping up, breath at the top and then drop straight down after clearing the bar).  She felt like 6 rounds was a good goal, 2:30 rounds, 60 seconds on the barbell, 90 seconds on the burpees.

R1 - 2:00 (hot)
R2 - 4:20 (2:20)
R3 - 7:15 (2:55)
R4 - 10:50 (3:35)
R5 - 13:20 (3:30)
R6 - 15:00 (12 reps)

102 reps total

I thought I paced it as well as I could.  There is a lot of excitement for me around the open and I could not contain myself from coming out hot.  The burpees were definitely the killer for me.  The bar got heavy and switching to singles in round 3 was a good move.  If I had gone out with singles, it would not have helped much.

I am definitely glad that I went Rx.  Scaling may have gotten me to 7 rounds, but the burpees would have been just as difficult.

I ended up with 48 Ground to Overhead and 54 burpees (only one no rep on the last round).

Coaching cue:  per Janet, program 75 bar facing burpees (or 50 burpee box jump overs) for time quarterly

Although I did this workout at Crossfit Golden, I did it by myself during Open Gym.  I wore knee sleeves, Nike Metcon 4 and Jerkfit Nubz.  At 3..2..1..Go! I came out at a reasonable, but fast pace and  knew that I would slow down.  Through 3 rounds, I felt pretty smooth and looked up at the clock which said 7:15 and felt like I could hold onto that pace.  Instead I imploded and was going to a knee during each burpee and struggling to jump over the bar.  I was staying steady on the ground to overhead, but was taking 3 breaths instead of 1 between lifts.

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