Just when you think you're tough enough


CrossFit Open Workout 16.1 closes 01.03.2016

Make sure your trailing knee touches the ground. Image from video
Make sure your trailing knee touches the ground. Image from video

Have you submitted your CrossFit Open Workout 16.1?

If you haven’t submitted your video, now’s the time to get cracking before the 1am deadline on 1st March, Malaysian time (5pm PT).

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.

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.

If a straight 25-ft. lunge area cannot be setup, athletes will be permitted to lunge back and forth in a smaller area, so long as the 5-foot (1 rep) intermediate sections can created. For example, lunge 15 ft. one direction, then back 10 ft. the other direction. The bar may be held up at the turnaround, or dropped and picked up again.

• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar
• Measuring tape

Are you on team Ro or team Boz? Image from video
Are you on team Ro or team Boz? Image from video

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.). For the lunge, a 7.5-meter length divided into five 1.5-meter sections will be acceptable.

Watch the Update Show host Sean Woodland and Games analysts Pat Sherwood and Tommy Marquez recap the 16.1 Live Open Announcement. After offering their thoughts on Emily Abbott’s big win and discussing the strong performances by Western Digital employees Scott McCoy and Joanna Prado-Pacheco, the guys catch up with Adrian Bozman to talk about his decisive victory over Rory McKernan. Are you on team Ro or team Boz?