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OPEN WORKOUT 20.1 - Crossfit Workout

bar facing burpee workout, ground to overhead workout

10 Rounds for Time

8 Ground to Overhead – Intermediate: @29/43 kg | RX: @65/95 lbs
10 Bar Facing Burpees

TC: 15

The Workout description

Workout Overview

Open Workout 20.1 is one of those deceptively simple tests. Just two movements repeated for 10 rounds—but the trap lies in pace and precision. Ground to overhead can be a snatch or clean & jerk, and how you cycle it dictates how long you’ll stay on the floor during burpees.

Execution and Focus

Pick your style of ground to overhead and commit. If you’re snatching, stay snappy and tight. If you’re cleaning and jerking, be deliberate and efficient. The bar-facing burpees should be consistent—don’t spike your heart rate unnecessarily. Find a rhythm and stick to it.

Strategy and Finish

Rounds 1–3 should feel too easy. That’s good. You’re pacing. Somewhere around round 5, things get real. Push through the mid-round drag, and in rounds 8–10, go for broke. Set a time goal for each round and hold yourself to it. This one rewards the brave but punishes the reckless.

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OPEN WORKOUT 20.1 - Crossfit Workout

bar facing burpee workout, ground to overhead workout

10 Rounds for Time

8 Ground to Overhead – Intermediate: @29/43 kg | RX: @65/95 lbs
10 Bar Facing Burpees

TC: 15

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Boxed In

4 Rounds for Time

12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups

Countdown Burn

For Time

10-9-8-7-6-5-4-3-2-1
Thrusters

100-90-80-70-60-50-40-30-20-10
Double Unders

TC: 15

Machine Rounder

2 Rounds for Time

24/30 Cal Row
24/30 Cal Bike
24/30 Cal Ski Erg
30 Air Squats

Jump, Squat, Regret

4 rounds

75 Single unders/50 double unders
8 Barbell thrusters -
16 knee raises/knees to elbows/T2B

TC: 14

Split Engine

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row

TC: 25

Jump the Line

7 Rounds

6 Overhead Squats
7 Pull-Ups / Chest to Bar
6 High Box Jumps

TC: 12

The Crossover Collapse

5 Rounds for Time

40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups

For Time & Glory”

7 Rounds for time

5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

The Downward Spiral

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

Workouts with simliar Tags

bar facing burpee workout, ground to overhead workout

D-Ball Gatekeeper

For time

Buy in: 10 D-ball Cleans

5 Rounds:
200 m Run
12 Deadlifts
9 Bar Facing Burpees

Cash out: 15 D-ball Squats

TC: 17

Split Engine

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row

TC: 25

Sandstorm Cycle

AMRAP 10

12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs

Rest 2 min

E2MOM 8

1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees

One Ring to Ruin Them All

For time - 10 rounds

1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk -
3 Front squats
4 Bar facing burpees

Comment: Try to keep a pace of one minute per round.

TC: 12

Overhead Grind

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

AMRAP workout

Trifecta Takedown

AMRAP workout, bar facing burpee workout, behind the neck thruster workout, box jump workout, dumbbell step over workout, kettlebell swing workout, power snatch workout, push-up workout, toes to bar workout

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

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EMOM workout

Power Burpee EMOM

bar facing burpee workout, power clean and jerk workout, ski erg workout

EMOM 16

EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest

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AMRAP workout

Bar Line Burner

bar facing burpee workout, row workout, squat snatch workout

AMRAP 11

8/10 cal Row
4 Squat snatch
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for time workout

Barbell Sandwich (Served with Burpees)

bar facing burpee workout, Deadlift workout, kettlebell push press workout

5 rounds

6 Deadlift -
8 Bar facing burpees
12 KB push press -

1:1 rest between rounds

TC: 20

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for time workout

Two-Part Torture

bar facing burpee workout, Deadlift workout, front squat workout, Hang Power Clean workout, power clean workout, shoulder to overhead workout

30 ON/30 OFF

15 Deadlift -
15 Power clean
15 Hang power clean
15 Front squats
15 Shoulders to overhead
15 Bar facing burpees

2 min pause

For time

10 Deadlift -
10 Power clean
10 Hang power clean
10 Front squats
10 Shoulders to overhead
10 Bar facing burpees

Total TC: 17 min

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What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

bar facing burpee
The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.
In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.
ground to overhead
The ground-to-overhead movement trains your ability to lift a weight from the floor all the way to a locked-out position overhead — using any technique, such as a snatch, clean and jerk, or clean and press. It’s a versatile choice in any ground to overhead workout, combining full-body strength, speed, and coordination.
In this workout, ground-to-overhead challenges your posterior chain, shoulders, and core, while allowing flexibility in how you move the load efficiently. It’s perfect for functional fitness, especially when time and intensity matter.