If you’re associated with the CrossFit community, then you’re quite aware with their announcement yesterday evening of the kick-off for the 2016 season, beginning with the Open. The Open is where every athlete can enter and compete, and this year they are giving greater support and consideration for athletes to scale workouts.
If you want to watch both the announcement of the first workout, called 16.1, as well as the workout it self, you can view it here. If you want to jump straight to the workout, fast forward to about 33 minutes in.
At Impavidus Gym, like for many Crossfit boxes, we had a watch party followed by the first attempts at 16.1. Much merriment and suffering was had by all. In case you missed it, here is the 16.1 workout RX:
20 minute AMRAP
- 25-ft. overhead walking lunge
- 8 burpees
- 25-ft. overhead walking lunge
- 8 chest-to-bar pull-ups
Our gym has been knocking it out with much aplomb, and I had to get in on the action. Much to my delight, there is another guy named Chris Stoutenburg who runs a great site called WheelWOD, and he’s well ahead of me in terms of adaptation. He’s even built out his own adaptive CrossFit Open! So of course I signed up, and he will be posting his official adaptations that I will be doing for my own competition.
However, in the meantime, I couldn’t let my box-mates have all the fun, so I programmed my own workout while I wait for “Stouty.”
Here is what I did as I waited for WheelWOD’s 16.1:
- Walking lunge = 5 stations, 5 yards apart for the 25 yards. At each station, 2 kettlebells. Clean & press at each station before moving on. (5 reps)
- 8 Burpees = 8 chirpees (8 reps)
- 5 kettlebell stations back (5 reps)
- 8 C2B pull-ups = 8 strict pull-ups (8 reps)
Total reps per round: 26
Final results: 6 rounds + 1 = 157 total reps
Tune in next time as I take on Stouty’s adapted 16.1 workout!
ParaWOD 