CrossFit OPEN 16.1

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Stay Strong CrossFit – CrossFit

Warm-up

General Warm-Up:

6 RD’s

-1 Min Row/Assault Bike @ Moderate Pace

-1 Minute Rest (Work on Hip, Shoulder and T-Spine Mobility)

Dynamic Warm-Up:

2 RD’s

-25ft. Spider Lunge

-8 HR Push UPs

-25ft. Sampson Lunge

-8 Ring Rows

Specific Warm-Up:

3 RD’s

-25ft OH Lunge (start with unloaded bar or PVC and build up to Open weight)

4 Bar Facing Burpees

4 Chest 2 Bars

NOW CRUSH IT!!!!!!!

WOD

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep