CrossFit Open 16.1

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #281 (Pull Up) (No Measure)

2 Rounds Of:

300m Row

:30 Dead Hang

3 Rope Pulls (Lying To Stand)

10 Kip Swings

Then:

:30 Puppy Dog

:30 Lat Stretch Left

:30 Puppy Dog

:30 Lat Stretch Right

:30 Puppy Dog

CrossFit Open

2a: 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

2b: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Skill Practice

3: Double Under Practice (No Measure)

Practise For 5:00 – Step By Step:

1) 50 UB Single Unders

2) 20 UB Penguin Claps (Focus On Rebound Jump & Arm Rhythem)

3) 10x 5 Single Under + „1“ Double Under And Stop!

4) 10x 5 Single Under + „1“ Double Under And Go On!

5) Minimize The Single Under Step By Step To 1 Single + 1 Double

6) Go For10x „2“ UB Double Under And Stop!

7) Don´t Rush!!!! Go For 3, Then 5, Then 10 etc. And Stop

– Control Is The Key – You Get It From Consistency!!!!!

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