Workout 16.1 of the 2016 CrossFit Open has dropped, and while it looks fairly straightforward on paper there are some things to consider. Paramount of which is how you decide to pace the 20 minutes. We’ve teamed up again with KITBOX, to give you a quick walk-through of Open WOD 16.1.
CrossFit Open Workout 16.1
20 minute AMRAP:
25ft walking lunge (42.5kg/30kg)
8 bar facing burpees
25ft walking lunge
8 chest-to-bar pull-ups
Since this is a 20-minute AMRAP, the assumption may be to cruise at your regular long WOD pace, but don’t. Find a reasonably high tempo that you can maintain from the start, with enough in reserve to power through in the last five minutes.
- The walking lunges are going to make up the meat of this workout, so it’s important that you can maintain your breathing during them
- Do not blow out in round one, and spend 20 second hunched over before or after your burpees
- Arrive at the burpees and pull-ups ready to work, having maintained a moderate-high but consistent pace on the lunges
If you’re an experienced CrossFitter, the lunges and their weight shouldn’t pose a problem. Keep your arms locked out overhead to minimise stress on your shoulders, keep your breathing calm and keep eyes pointed straight ahead.
Long lungers will cover the 25ft in 7-8 steps. More conservative lungers will cover it in 9-10.
Keep your breathing calm on the burpees, but move as quickly as you can - it’s only eight reps. If you need to take a leaf out of Noah Ohlsen’s book, then step (rather than jump up), before jumping over the bar. This will save your hips slightly.
As an experienced CrossFitter, eight chest-to-bar shouldn’t be too difficult, even if you have to split them into 4/4. If breathing is a problem, kip them, don’t butterfly.
- Move quickly, but maintain your breathing - 20 minutes will be over before you know it
- Keep eyes up on the lunge, and arms locked out
- Step up on the burpee to save your hips
- If butterfly chest-to-bar are a problem, kip them
- Don’t blow out early, and if you’re on the burpees with a few minutes to go, MOVE
Prepping for the rest of the Open
There’s still time to get kitted out for the next four weeks, and we’ve selected some equipment based on what could come up in 16.2 and beyond:
Xendurance Fuel 5 - These five weeks are were your hand work pays off. Maximise your power output
Rehband Core Line Froning Knee Sleeve - For the inevitable thrusters
SGF Speedrope - If double-unders come up, don’t get stuck with a crappy gym rope
JAW Wraps - Essential. JAW Wraps will help to keep you focused on the WOD, not on your torn hands