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So the first workout of the 2016 CrossFit Open, aka 16.1 has been announced.

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.

To the surprise of many,?the first workout of the 2016 Open introduced a movement that has never been done in the Open: overhead walking lunges. The floor at CrossFit Iron Fitness was taped in 5-ft increments to represent the starting point an athlete must return to if they were to drop the bar or miss a rep during their 25-ft lunge.

16.1?Scaled
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.

Women lunge 35 lb.

Are you wandering how to do your best? Unsure of what strategy to take? Want to know how to avoid pitfalls that will loose you time? Dont worry, here are some?tips on how to strategise for this workout and do the best you can.

Preparation:

First off, it?s always a good idea to prepare for a workout by eating well and hydrating. Make sure you have all the gear you need to stay cool and hydrated during the WOD. When setting up your location for the WOD, you want to make sure that you have 25 ft of space to lunge through and enough space at one end to do burpees. Your pull up bar should be located near the opposite end of the 25 ft stretch. Our Coaches and staff will be around the gym to help with set up. Talk to your judge before hand to make sure you both understand the movement standards for this WOD. If in doubt, ask a coach. It?s always a good idea to also have a backup timer via phone or watch.

For your warm up, make sure you get going on a bike or rower to elevate the heart rate. Good movements to do: PVC pass throughs, and hip series, quad stretch. Make sure you can do each movement of the workout, and that when it?s time to start make sure you are warm and loose.

WOD:

  • Narrow Grip OH Position

Your grip for the OH walking lunge should be somewhere between your grip for the clean and your grip for the snatch. The wider your grip the more strain it puts on your wrist, the more narrow the grip the better it feels on the wrists. Go as narrow as your shoulder mobility allows so that when you are at the bottom of your lunge your chest is upright and your shoulders are comfortable. If you have a narrow grip then plan to clean and jerk the weight overhead when starting each 25 ft lunge.

  • Hip Distance Lunge Stance

When stepping out into your lunge you don?t want your feet to be in alignment as if you are walking the tightrope. That would be a very precarious position. You also don?t want your stance to be too wide, otherwise you lose the ability to stand out of it. Your feet should stay about hip distance apart whether you are at the bottom of your lunge or standing straight up. No tightrope walking.

  • Look Up on the Lunge

You are going to want to look down at your feet during the lunge and I strongly recommend that you DO NOT LOOK DOWN. At all times during the lunge you will want your chest to be directly upright. Find a point directly ahead of you and stare at it. Focus on it. Don?t let your eyes drift around. You?re going to want to hang onto the bar as long as you can; looking down and looking around will mess with your balance and may cause you to drop the bar. So focus ahead. Kind of a good metaphor for life also. Just saying.

  • Toes up to the Line

Every single time you start the OH walking lunge, I would start with toes up to the line. Don?t waste time or energy by getting a false start, or by starting too far back. Be efficient. Get as close to the starting point as you can before you clean and jerk the weight overhead.

  • Step to Bar on Bar Facing Burpees?

The idea is that when you go to stand up from the ground on the burpee, you step one foot close to the bar, and then stand as you bring the other foot up to meet it. Then from there you jump over the bar with both feet. I prefer this method because it gets me close to the bar so I don?t have to jump such a long distance. It also gets me close to the bar quicker than if I stood up and then stepped close to the bar. Overall, this is a very efficient way to do bar facing burpees. Practice it beforehand, find a rhythm, and keep a steady pace. Just don?t hit your face.

  • Drop Off Pull Up Bar

I don?t know about you, but my chest to bar pull ups are few and far between. I am only doing 2-3 at a time. Which means that I am getting on and off the bar 3-4 times each round. I want to conserve my energy as much as I can by finding a bar low enough that I can easily get on and off of. As soon as my chest hits the bar, if it?s my last pull up, I release my hands and drop off the bar. I don?t want to waste my arm energy by slowly lowering myself off the bar. I just let go and let gravity do it?s thing; just make sure your feet are underneath you. Only use this strategy if you aren?t using a box or other device to step up to a bar. I would only do this if the bar is low enough for me to get on and off without assistance.

  • Find Your Pace, Keep Moving

This is a 20 minute workout. In the CrossFit world, this is a long time to do high intensity work. It will be a cardiovascular challenge. If you are usually one of those people who go all out in the first 2 minutes, you are going to want to start slower than normal and build over time. If you are one of those people who tend to start out slow (like me), I would challenge yourself to start out faster than normal and don?t lose time in the beginning when you?re fresh. Whatever you do, find a pace and rhythm that fits you, and don?t stop. Make your transition from each movement quick, and control your breaking as you go. Just keep moving.

Finished:

Don?t lay on the ground. Find a bike or rower, or head out for a run. Trust me, you are going to want to keep yourself moving slowly until you gain control of your breathing and heart rate. This is not a situation where you just collapse to the ground. Be smart and actually cool down after this one. It will feel a million times better, I promise.

Accessories:

If you choose to use accessories I would recommend knee sleeves for sure. Hand grips if you have them and wrist wraps too to support your wrists. I would wear a wide, flat, flexible shoe like nanos or chucks. Avoid wearing a running shoe or a lifting shoe that doesn?t allow good foot mobility. You?re going to want the freedom of movement for your feet on the lunges and burpees.

That?s it friends! Good luck out there! You?re all going to do amazing! Can?t wait to see how we all do. Happy Open Season.

-Coach Kelvin

 

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