16.1 is Here! Wait... 20 minutes???

The 2016 CrossFit Open begins, and it's a long one!  Longest since 2011 in fact, unless you count 14.5 that took some people 30+. The workout is as follows:

Rx’d

20 minute AMRAP:
- 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.

Scaled

20 minute AMRAP:
- 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.

Couple words of advice: this one's all about pacing.  Anyone watching the live announcement could see what a deliberate pace those two Games-level athletes took.  Find that 85% level that you can hold for most of those 20 minutes.  That may mean breaking up the lunges into 2 or more sets, the C2Bs into small chunks, and timing your rest between rounds.  Here are a few more tips:

  • Consider knee sleeves to give a little cushion on all those lunges
  • If you've got the mobility for a narrower grip on the lunges, use it.
  • Read and watch the standards ahead of time (video below)
  • Hydrate!  It's gonna get sweaty.
  • Logistically this workout isn't the easiest for large groups. Be prepared for some tight quarters at UB in a big class or for Friday Night Fights.
  • Here's some good shoulder mobility prep from our favorite Supple Leopard 

So look, some of you might be disappointed.  Maybe you don't have C2Bs yet, so you're bummed to do the scaled version.  Or maybe long, sweaty grinders aren't your thing.  The good news is, it's only week ONE!  Give this sucker your best effort, and know that it's (probably) the longest WOD you'll do this Open.

For a taste of what it's like for some locals taking this on, check out this video from our friends at WODwell:


For those of us on the geekier side of things, here are some deep dives on strategy for 16.1:

Outlaw Way - Strategy & Tips

16.1 prep from TheWODdoc.com