CrossFit Open 16.1

16.1AMRAP · 20:00

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

Start CrossFit Open 16.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2016/1?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2016/1?scaled=1

Movements

Overhead Walking Lunge
Bar-Facing Burpee
Chest-to-Bar Pull-Up

Movement standards

Back knee touches the floor on every lunge with the bar locked out overhead; counted in 5-ft sections. Burpees: jump over the bar from both feet. Chest touches the bar at or below the collarbone.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Overhead Stability

Before: 4 sets × 5 Push Jerks at 70% + 3 × 30-ft overhead lunges.

Pacing: Lunges unbroken, burpees steady, pull-ups in one or two sets.

After: 3 × 10 Bulgarian Split Squats + 3 × 12 Face Pulls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Long Steady Engine

Before: 1 round at half pace + overhead mobility.

Pacing: Aim for about 1:15 a round and stick to it for 20 minutes.

After: Quad and shoulder stretch + 8 min easy walk.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy cardio + overhead and hip prep.

Pacing: Front-rack lunges if your overhead position breaks, and small pull-up sets.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: eatthegains.com 16.1 post; CrossFit Roots 16.1 post