Bandit CrossFit – CrossFit
Open 16.1 is today!!! I will be texting you for afternoon heat times. This one may be a long night because of the 20 minute length, but we can do it if we work together. Look for my text tomorrow, and let me know that you are coming and if you can help us judge.
We could use help from any and everyone in our PM classes. We will be here as long as you need us to validate your workout.
Warm-up
1: Metcon (No Measure)
:30 Samson Stretch (each side)
200 meter row
200 meter ski
200 meter bike
10 OH Plate Lunges
10 Hanging Scap Depressions
3-5 Strict Pullups
5-10 Kip Practice swings
5-7 Chest to Bar Pullups
10 Burpees
Conditioning
2: 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
3: 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
3: CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Walking Lunge
8 Bar Facing Burpees
25 Ft. Walking Lunge
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
4: CrossFit Games Open 16.1 Teens (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
5: CrossFit Games Open 16.1 Teens 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
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