Workout 16.1

The 2016 Crossfit Open is here and is throwing a brand new Open movement at us – The Overhead Walking Lung!


Ready or not, Rx 16.1 is:
20 minute AMRAP of:
25-ft. overhead walking lunge (#95/#65)
8 burpees
25-ft. overhead walking lunge (#95/#65)
8 chest-to-bar pull-ups
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Scaled 16.1 is:
20 minute AMRAP of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
5 quick tips to help get you through 16.1:

  1. Pacing is Everything – The weight is light and designed to keep up moving for the entire 20 minutes. Avoid coming out too fast and emptying the gas tank too soon. Strategize to work consistently through the movements and if you have more gas around the 15-minute mark, empty the tank.
  2. Move with Purpose – Stay fluid and make every rep count. Look to your judge for rep approval, especially during the lunges. Nothing is worse than wasting energy on a “no rep”.
  3. Don’t Tear – Tape your hands, wear gymnastics wraps, do what you need to do to keep from tearing. Don’t let torn hands hinder your performance and hinder your training as we move along to 16.2.
  4. Make It Hurt – This may be the longest 20 minutes of your life, but every time you want to rest or quit, just keep moving forward. Every rep counts, and could be the difference of hundreds of spots on the World Wide Leaderboard or whether or not you beat all your buddies.
  5. Have Fun – Regardless of if you are doing it RX or Scaled, if you come in First or Last, whether you are a Rookie or a Vet, you have already won by taking the first step to becoming a better and fitter version of you. Remember to enjoy the moment with your CrossFit community and have fun! This is a celebration of fitness and it is important that we do not forget it while in the thick of competition.

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