Strategy for CrossFit Open 16.1

Black Star Strategy for CrossFit Open 16.1

Another year of the CrossFit Games series is upon us. Thursday evening, Workout 16.1 was announced. One new movement – overhead walking lunges. This movement shouldn’t be a challenge for anyone following this program and neither should the workout be much of a challenge either. We haven’t seen a workout this long in a while with this many moving parts, however, it shouldn’t present much of a problem. Which unfortunately means, I predict, you will have a lot of scores bunched on the Leaderboard. So your movement and efficiency are paramount. Consider doing this one multiple times as well. It won’t be very taxing but allow at least two days in between your efforts. Good luck and make sure you check out the strategy video below.

WORKOUT 16.1

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.


Competitive Saturday 151010

A
1) snatch: 20 minutes to a max for the day

2) clean and jerk: 20 minutes to a max for the day
rest > 30 minutes

B
3) front squat: 20 minutes to a max single for the day
rest > 3 hours

C
Choose 1:
1) bike (AD): EMOM for 6 minutes, bike 1/4 mile, rest 3 minutes, EMOM for 4 minutes, bike 1/4 mile, rest 2 minutes, EMOM for 2 minutes, bike 1/4 mile

2) run: EMOM for 6 minutes, run 100 meters, rest 3 minutes, EMOM for 4 minutes, run 100 meters, rest 2 minutes, EMOM for 2 minutes, run 100 meters

3) row: EMOM for 6 minutes, row 125 meters, rest 3 minutes, EMOM for 4 minutes, row 125 meters, rest 2 minutes, EMOM for 2 minutes, row 125 meters

Masters Saturday 150815

A
Take a yoga class.

rest as needed

B.1
squat: 15 minutes to a heavy, but not maximal, triple

then quickly to,

B.2
Every 90 seconds (E90S) for 15 minutes
5 back squats @ 200/135#
5 sledgehammer strikes right @ 16/10#
5 sledgehammer strikes left @ 16/10#

Competitive Sunday 150809

A
jerk: 20 minutes to max for day

B
NOT for time:
3 rounds
10 D-ball 2-hand shot put tosses, light, 5 each side
10 hip touches, 5 each side

then,

3 rounds
5/3 L-sit to strict muscle-up transition
10 “Hug-A-Twinkie”

C
20 minute AMRAP:
run 400 meters
farmer’s handle carry 100 meters @ 180/120#

Saturday 141213

Olympic
1) 1 snatch pull + 1 snatch from blocks (below knee): : 3 x 1 @ 70%, 2 x 1 @ 75%
2) 1 clean pull + 1 clean from blocks (below knee): 3 x 1 @ 70%, 2 x 1 @ 75%

rest > 30 minutes

Conditioning A
With a running clock:

On the initial minute:
“Geriatric King Kong”
3 rounds
1 deadlift @ 315/210#
2 muscle-up
3 clean (full) @ 205/135#
4 handstand push-up

On the 7th minute:
EMOM for 15 minutes,
3 deadlift @ 315/205# at the top of the minute,
then for the remainder of the minute alternate between,
a) ME muscle-up
b) ME box jump over @ 24/20″
c) ME handstand push-up

On the 25th minute:
4 minute AMRAP of:
clean (full) to overhead @ 205/135#

rest > 3 hours

Conditioning B
run, row, bike (AD) or swim: 20 minutes @ 50-65% RPE

Thursday 141211

Warm-up
1) 3 x 2 snatch long pull + 2 snatch + 2 snatch balance, very light, rest 60 seconds

Olympic
2) snatch: 15 minutes to a heavy, but not maximal, single
3) 7 x 1 snatch + 1 hang snatch (below knee) + 1 OHS @ 75-80% of #2, rest 2-3 minutes

rest > 3 hours

Conditioning
bike (AD): 7 minutes @ 60-75% of RPE

rest exactly 3 minutes

row: 7 minutes @ 60-75% of RPE

rest exactly 3 minutes

7 minute AMRAP
burpee muscle-ups (no more than 30)

Note: For the bike and the row, keep a steady pace throughout the duration of the 7 minutes.

rest > 30 minutes

Accessory
NOT for time:
4 rounds
10 strict toes to bar
ME L-hang
rest as needed

Wednesday 141210

Warm-up
1) 3 x 2 clean long pull + 2 cleans + 2 squat jerks, very light, rest 60 seconds

Olympic
2) clean and jerk: 15 minutes to a heavy, but not maximal, single
3) 7 x 1 clean + 1 hang clean (below knee) + 1 jerk @ 75-80% of #2, rest 2-3 minutes

rest > 3 hours

Conditioning
With a running clock:

On the initial minute:
EMOM for 5 minutes
7 dumbbell strict press @ 45/35#
20 double unders

On the 7th minute:
EMOM for 5 minutes
7 dumbbell strict press @ 40/30#
6 alternating pistols

On the 14th minute:
EMOM for 5 minutes
7 dumbbell strict press @ 35/25#
20 double unders

On the 25th minute:
5-8 rounds
7 power snatch @ 50% of snatch
run 400 meters
rest 2 minutes

Note: These efforts (snatch and run) should be somewhere between 80-85% of RPE. The goal is pacing and consistency at just below max effort. If subsequent efforts increase by more than 10 seconds of your fastest, stop. But perform at least 5 rounds regardless of time.

rest > 30 minutes

Accessory
100-150 banded good mornings, partition as needed

Tuesday 141209

With a running clock:

Strength
On the initial minute:
1 snatch balance + 2 OHS: 12 minutes to max for day

On the 15th minute:
Every 3rd minute for 4 rounds:
front squat: 10 @ 70%

Note: Each round begins at 15:00, 18:00, 21:00, and 24:00.

On the 30th minute:
Every 2nd minute for 4 rounds:
ME deficit push-ups for 20 seconds

Note: Each round begins at 30:00, 32:00, 34:00, and 36:00.

On the 40th minute:
EMOM for 4 rounds:
ME strict chin-ups for 20 seconds

Conditioning
On the 50th minute:
3 rounds
row 500 meter
15 overhead squats @ 95/65#

Sunday 141130

Strength
Back squat: 7×3 @ 75%, 1xME @ 50%, rest 2 minutes

rest > 30 minutes

Conditioning
“Tommy Mac”

For time (30 minute cap):
2 rounds
12 burpees
12 thruster 115/75#
12 burpees
12 power snatch 115/75#
12 burpees
12 push jerks 115/75#
12 burpees
12 hang squat clean 115/75#
12 burpees
12 OHS 115/75#