Friday Workout: OPEN WOD 16.1 + Some Announcements

Reminder: There is no 10AM CrossFit Make-up class during the 5 weeks of the open!  This time will be reserved for those competing in the 2016 Open Workouts. All other classes are on a normal schedule.

Open Competitors: If you can’t make it on Saturday, please email Scott to figure out the best day/time to come in.  Also, be on the lookout for an email on Friday that will have details on the general schedule for Saturday morning. For now, the gym will open at 9AM and we will aim to start the first heats at 10AM.  The goal is to be done by 11.  More details in the email, so be on the lookout for that!  And good luck!!

Last note (Gymnastics Class): Each Friday, the 5:45PM gymnastics skill work class will focus on work specific to the movements in Open WOD 16.1, so if you are doing the workout on Saturday we recommend coming in to get fully prepped for the workout!  Take advantage of every opportunity to perform at your best.

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FRIDAY WORKOUT: OPEN WOD 16.1!

More workout details can be found on the CrossFit Games site HERE

Level 1

AMRAP 20:

• Front Rack Lunge (45/35) x 8 (4/side)
• Bar Facing Burpee x 8
• Front Rack Lunge (45/35) x 8 (4/side)
• Jumping Pull-up x 8

Level 2

AMRAP 20:

• Overhead Lunge (95/65) x 8 (4/side)
• Bar Facing Burpee x 8
• Overhead Lunge (95/65) x 8 (4/side)
• Chest to Bar Pull-up x 8

The Open workout calls for a 25′ overhead walking lunge, but due to space we are subbing 8 total lunges (in place).

From the CrossFit Games Website (full workout details)

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.