CrossFit Open 16.2

16.2AMRAP · 4:00 + extensions (max 20:00)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight 1)

If completed before 4 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
13 squat cleans (weight 2)

If completed before 8 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
11 squat cleans (weight 3)

If completed before 12 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
9 squat cleans (weight 4)

If completed before 16 minutes, add 4 minutes:
25 toes-to-bars
50 double-unders
7 squat cleans (weight 5)

Stop at 20 minutes.

Start CrossFit Open 16.2 with the timer

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

Loads

Rx

Men: 135, 185, 225, 275, 315 lb

Women: 85, 115, 145, 175, 205 lb

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2016/2?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2016/2?scaled=1

Movements

Toes-to-Bar
Double-Unders
Squat Clean

Movement standards

Both feet touch the bar together. Squat cleans: hip crease below the knee in the catch, finish standing. The timer here runs to 20:00; stop at 4, 8, 12 or 16 minutes if you didn't make that cutoff.

Equipment

Barbell
Pull-up Bar
Jump Rope

Coaching notes by goal

Bulking: Clean Strength

Before: Build to a heavy squat clean triple, then 3 × 3 at 80%.

Pacing: Toes-to-bar in 2-3 sets, double-unders unbroken, then quick singles on the bar. Each window is a sprint.

After: 3 × 5 Front Squats + 3 × 10 Hanging Leg Raises.

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

Maintaining: Gated Sprint

Before: 10 toes-to-bar, 30 double-unders, build to weight 2.

Pacing: Plan to be on the barbell by 2:30 of each window.

After: Hip and lat stretch + 6 min easy bike.

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

Cutting: Controlled Intervals

Before: 6 min easy cardio + clean warm-up.

Pacing: Small toes-to-bar sets and singles on the bar; it's fine to stop at the first cutoff.

After: 12 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 16.2 post; CrossFit Roots 16.2 post (repeated as 19.2 on an 8-minute first window)