The CrossFit Open 16.1 strategy

The Open WOD 16.1 has been released and now it’s time to strategise.

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This year’s first WOD is a definitely going to gas us all out, so it’s important to really strategise your timing for each set of reps.

As you know, the Open’s 16.1 workout is as follows:

20 minute AMRAP consisting of: 

25-ft. overhead walking lunge
8 bar-facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Check out my strategy below

1. overhead walking lunges
Now, most of us females have done plenty of lunges in our day. They’re a tried and tested movement to tone up the body’s lower half. But, throwing  a bar over our heads is not going to make it any easier. If we add weight to our lunges, its typically placed at our sides with dumbbells.

My strategy for this portion of the 16.1 Open workout is to keep moving. Watching Chyna Cho vs. Emily Abbot, I think Cho’s lunges allowed for the most stability; you can see Cho lunging with one leg, and then bringing the back leg next to the front one, before lunging forward with the other leg, and so forth. Remember, this is twenty minutes, so pacing will be super important.

Make sure you know how many lunges you can do within 25ft and don’t go for huge strides. You want to have a number in your head to complete during each set of lunges during 16.1 . Also, if lunges are not your strong suit, consider breaking them up into two sets.

Don’t fatigue your shoulders; slighty vary your grip width or make sure you know what grip you are most comfortable with.

2. Burpees:
I would definitely follow Abbott’s technique during the Open workout. Step-up burpees allowed her to become less fatigued and remain more consistent. Also, don’t forget to breathe. Burpees can really gas you out if you go to hard. Keep a steady, unbroken pace that won’t spike your heart rate.

3. CTB pull-ups:
Gymnastics are a weak point of mine and a lot of advice for this Open workout is centred around breaking these bad boys up. I will be aiming for sets of 2-3 depending on how I am feeling.

Overall:
Don’t forget to breathe and enjoy the ride!

For more info on the rules and regulations for RX and Scaled click here. 

 

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