The 16.1 CrossFit Workout
Nothing gets your heart rate going like a CrossFit Open workout! Between the overhead lunges and the chest to bar pull-ups (aka c2b pull ups) you’re in for a treat. Don’t forget you can scale the workout also!
Following along with any of the CrossFit Open workouts is always fun. I love seeing the athletes compete and tell about their scores.
I’m always so intrigued by their abilities to get such high scores on these super intense workouts.
These workouts are no joke!!!
A 20-minute AMRAP is crazy intense, to begin with, but the 16.1 takes it a step further.
Attempting the 16.1 CrossFit Workout
Definitely make sure you warm up before starting this one.
If you’re not sure what to do for a warm-up you can check out this post here.
There’s a 20-minute time cap on this workout, so you can’t go over the 20-minute mark or it’s not a qualifying time.
Don’t let that stop you from finishing the workout though! That time only counted if you were attempting to get into the Open.
Just keep going at a steady pace, try to finish the entire workout, and remember to breathe. Have fun and good luck!!
Open 16.1 CrossFit Workout
AMRAP in 20 minutes
25 foot Overhead Walking Lunges (95/65 lb)
8 Bar Facing Burpees
25 foot Overhead Walking Lunges (95/65 lb)
8 Chest-to-Bar Pull-Ups
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
The score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Scaled Version of the Open 16.1
AMRAP in 20 minutes
25 foot Overhead Walking Lunges (45/35 lb)
8 Burpees
25 foot Overhead Walking Lunges (45/35 lb)
8 Jumping Pull-Ups
No Equipment Version of the Open 16.1
AMRAP in 20 minutes
50 foot Walking Lunges
8 Burpees
50 foot Walking Lunges
8 Handstand Push-Ups
Related Post: Hotel CrossFit Workout
Tips for Performing the Open 16.1 CrossFit Workout
1 Pace yourself…
If this is your first time doing a workout like this, it’s going to be grueling, but you can do it. Don’t try to rush from the beginning or you’ll end up gassed and won’t be able to complete it.
2 Don’t drop the bar…
This will inevitably make so much more work for you. So, once you pick up the barbell try not to drop it. You don’t want to give yourself extra work by having to lift it back up.
3 Don’t step too wide when doing the lunges…
If you step too far out you’re going to wear out your legs and make it that much harder on yourself. Try to keep your lunges relatively narrow and comfortable for your stride length.
4 Try to place your barbell close to the pull-up bar so you’re not walking all over…
Placing the barbell close to where you’ll be doing your pull-ups will allow your transition time between exercises to be shorter. Nothing like having to job between stations when you could step down or hop down from the pull-up bar and be at the barbell.
