• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Crossfit News » CrossFit Open Workout 20.1 Tips From Top Athletes And Coaches

CrossFit Open Workout 20.1 Tips From Top Athletes And Coaches

Check out these tips from coaches and athletes for the first workout of the 2020 CrossFit Open!

Written by Celia Balf
Last updated on August 5th, 2023

The 2020 CrossFit Open kicked off on Thursday night, and now CrossFit Open Workout 20.1 is officially here. 

Last night, CrossFit Games veterans Rich Froning and Scott Panchik battled through Open Workout 20.1 with an epic head-to-head performance during the  live announcement. Panchik ended up edging out Froning for the victory, and both athletes finished the workout under the time cap. In addition to going to head-to-head and before the workout, Panchik announced that he would be joining CrossFit Mayhem for the 2019 CrossFit Games. 

https://youtu.be/jET5T2Zi2kM

CrossFit Open Workout 20.1

10 Rounds

  • 8 Ground-to-Overhead (95 lbs for men, 65 lbs for women)
  • 10 Bar Facing Burpees 

Time Cap: 15-minutes

Ground-to-Overhead entails using a snatch, muscle snatch, clean to press, or whatever means possible to get the bar from the ground to the overhead position. 

Every year during the Open, coaches and athletes engage with the community by putting out their best tips for each Open workout. For the first workout of the 2020 CrossFit Open, we wanted to highlight a few of our favorite sources to tackle Open Workout 20.1.

[2020 CrossFit Open Ultimate Guide]

CrossFit Open Workout 20.1 Movement Standards

Ground-to-Overhead 

The ground-to-overhead movement presents the athlete with two options: Either a snatch or clean & jerk/press to get the bar to an overhead position. Every rep begins with the barbell on the ground, and dropping the barbell from overhead is okay, however, it must settle before the next rep.

The movement will only be counted if there is a clear lockout overhead. A full lockout means that the hips, knees, and arms are fully extended, and the barbell is directly over or “slightly behind the middle of the body.” 

Bar Facing Burpees

The burpees in this workout need to start with a two foot takeoff from the starting position, and the athlete needs to get fully over the bar. If the athlete touches the bar on the way over from the burpee, then they will have to do it again. The athlete has the option to jump or step back to reach the bottom position in each burpee. Athletes must use 18-inch plates, and the burpees must be performed perpendicular to the barbell.  

The rep will be credited when both feet have touched the ground on the other side of the barbell. 

View this post on Instagram

A post shared by Invictus (@crossfitinvictus)

CrossFit Open Workout 20.1 Tips

Check out four of our favorite tips from top athletes and coaches to crush Open Workout 20.1.

1. Cole Sager — Pace It Out!

Sager provides a very in-depth video breaking down Open Workout 20.1, and sharing his tips and advice.

To start out the video, Sager highlights the importance of a warm-up for this workout. He emphasizes warming up your back, hips, and shoulders because this workout will require a lot of bending over and hip extension. After that he suggests getting warm and sweaty. This means getting your heart rate up.

The biggest piece of advice Sager gives is that “smooth is fast.” What this means is it is going to be important to not come out too hot in the beginning and burnout before the time cap!

https://www.youtube.com/watch?v=d7AmDN-qNnI

2. Jacob Heppner — Warm-Up Your Lower Back

Heppner really emphasized warming up your lower back properly before this workout. He mentioned that this could easily be an area that is overlooked, but with all the hinging during the ground-to-overhead and with the burpees, this is going to be important.

He also said to make sure to warm-up the forearms and get the heart rate going, as this will be a huge key during the warm-up as well.

https://www.youtube.com/watch?v=8RpHFWiv80U

3. Brute Strength — Grip Tips 

It is very simple in terms of what is needed to tackle this workout: Tape, wristbands, a pair of shoes, and the bar! That is about it.

Brute Strength suggests limiting the use of chalk during this workout. This workout is seriously grip intensive, so they suggest getting some tape on your thumbs to help with that. They references that Froning only chalked twice, and the bar is pretty light. So to help with the grip intensity of the workout, they say get some wristbands and that should do the trick.

https://www.youtube.com/watch?v=8JoR6d8BJKo

4. CrossFit Invictus — Break It Up 

Bern Prince and Justin Wright from CrossFit Invictus offered some solid beginner and intermediate strategies for 20.1. Breaking this workout up will save your grip and keep your heart rate down.

After the first five rounds if the pacing is feeling good, then they say push it for the final rounds and finish strong. If your heart rate spikes too early, this isn’t going to be a fun workout. Steady will win this race.

https://www.youtube.com/watch?v=frFhpEuG_EI

There you have it, Workout 20.1 has been announced, and athletes are off to the races. Score submissions for this workout will close on Monday, October 14th at 5 p.m. PT.

Featured images from Cole Sager, Brute Strength, and Jacob Heppner’s YouTube channels.

About Celia Balf

Celia is a Staff News Writer at BarBend. At the BarBend office, you can find Celia writing news stories covering the largest strength sport competitions in the world, in-depth features with world record-holders, big lifts, and everything in-between. Celia also orchestrates and helps create content for the BarBend social media pages.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap