Saturday 2/27/16
OPEN 16.1
Example Warm-Up
A. 5 minutes of low-intensity AirDyne or Jogging @ 65-70%
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10 minutes of Mobility work – focus efforts on opening up the shoulders.
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5 minutes of AirDyne or Running @ 75-80%
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10 minutes of Dynamic Range of Motion, Activation and Movement Preparation
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3-4 Sets of:
30 Seconds of Airdyne or Rowing @ 90+%
60 Seconds Rest
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Rest 5-10 minutes, but stay warm.
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One Round of:
3-4 Overhead Walking Lunges (95/65 lbs) or Front Rack Walking Lunges (45/35)
4 Burpees
3-4 Overhead Walking Lunges (95/65 lbs) or Front Rack Walking Lunges (45/35)
4 Chest-to-Bar Pull-Ups or Jumpig Pull-Ups
@ desired pace of the workout
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“CrossFit Games Open Event 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-Foot Overhead Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees Over the Barbell
25-Foot Overhead Walking Lunges
8 Chest-to-Bar Pull-Ups
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5-10 Minutes of Light Cool Down on Rower or AirDyne