CrossFit Turbocharged – CrossFit
Warm-up
2 rounds of:
10 alternating jump lunges
10 sit ups
5 burpees
:10 nose and toes
Shoulder Press
2×3 Strict Press, 2×3 Push Press, 2×3 Push Jerk
Raise weight when changing movements by 10% of where you started your first set of strict press
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
The 2017 Open starts in late February. It will be here before you know it. Mark it in your calendar and you will be prepared. Whether you just want to have fun with it or are serious about competition, you will be ready. We will make sure of it. If you have no intentions on doing the open, well, enjoy continuing to get in better shape each day.
Only Rx+ will be doing this as per the standards for 16.1. Others will be scaling by via the weight, the movement itself and by making it a 15 minute AMRAP as opposed to 20. If you find yourself in the middle and are ready to go for it, check with a coach and we’ll go for it if you are fit and skilled enough.
One last note and this is on safety. Walking lunges are always a pain in the a** in a group setting. To ensure you have space and so that you don’t risk injuring anyone, stay in your lane and if you walk to the end of your lane, drop the weight and roll it back to where you started to avoid turning around with your weight. And, simply restart. Rx+ may turn around with their weight, but must look over their shoulder first before turning their body and weight.
Check out the standards that were set for 16.1 http://games.crossfit.com/workouts/the-open