CrossFit Open 16.1 – Closing Thoughts


16.1 has come and gone- and left a trail of sore butts, bruised egos, unreal scores and Fran-cough in its wake.

How did you get on in 16.1? Did it completely smoke you, or do you feel as though you had more to give? Do you think your strategy worked, did you even have a strategy? From a personal viewpoint, this workout was a glute busting burn marathon that caused me some considerable low body discomfort this week! What will your memories of 16.1 be?

Any predictions for 16.2 tonight?

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If you came face to face with a bear in the wild what would you do?

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Every minute, on the minute, for 8 minutes:
Bear Complex x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Metcon (Time)

For time:
60 Wallballs 20/14lbs
40 Calorie row
20 Deadlifts (225/185)

Out of Town WOD

For total reps/cals:
5 minutes running
1 min rest
5 minutes double unders or single unders (SU reps will count for 1/3)
1 min rest
5 minutes burpees
1 min rest
5 minutes Pushups
1 min rest
5 minutes air squats
1 min rest
5 minutes abmat sit-ups


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