CrossFit Open Workout 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Rx Women lunge 65 lb Rx
Author Archive for: Nate Bacott
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Entries by Nate Bacott
Strength: 4 Rounds A1) Glute Bridge x 10-12 w/ Pause at Top A2) GHD Back Extension x 8 Open and Balance: 3 Rounds A1) Lying Tricep Openers x 8-10 A2) Side Plank Powell Raises x 8 -Rest 45s A3) TRX Plank Saw x 6-10 (30s Max)
Strength: E90s x 5 Rounds 8-Rep Deadlift at 60% -Rest 5 Minutes 5 Minute AMRAP at 75% for Quality 6 Box Jump w/ Step Down 8 GHD Sit-Ups 10 Lunges w/ Single Arm Front Rack Carry (Switch at 5 Reps) -Rest 5 Minutes 5 Minutes for Max Double Unders
Strength Endurance: Alternating EMOM x 12 Minutes 1- ME Ring Rows in 20s 2- ME Ring Dips in 20s 3- Wall Walk to HS Hold x 30s Rowing Intervals: 6 x 450m Row (Rest 3 Minutes b/w Rounds) at 95% Pace
Strength: EMOM x 10 Minutes = 1 Rep Front Squat (Starting at 60% and Building) WOD: 12-9-6 For Time Power Cleans Heavy – 5-25y Shuttle Run after ea. Complete Se
Skill Work: Double Unders Open WOD: 7 Minute AMRAP 15 Snatches (75/55) 30 Double Unders
I had a workout set for today…one that was a bit more Active Recovery…However, since it’s my last day to teach at CrossFit LTP….we’re going to lift all the weights… WOD: Choose your Max Out and Go for It!
WOD 1: 10 Min AMRAP (5 Minutes Rest): Goblet Squat x 12 Briefcase Carry x 25y (R) AbMat Sit-Up x 12 25y Briefcase Carry (L) WOD 2: 10 Minute AMRAP 30 Double Unders 20 Explosive Lateral Step Ups 10 KB Hang Power Cleans (70/55; 5 ea. Arm)
Skill Work: Toes 2 Bar S&C: Alternating EMOM x 18 Minutes: 1: 3-Rep Deadlift (Starting at 50%) 2: 8 Push-Ups + 4 Burpee’s Over Bar 3: Kipping Toes 2 Bar x 10-15
Conditioning: Rowing Intervals 6x400m Row (Rest 2:30 b/w Rounds) Strength: 3 Rounds A1) Rear Foot Elevated Split Squats x 10 ea. -Rest 30-60s A2) Single Leg RDL (Barbell) x 8 ea. -Rest 60s A3) Lateral Sandbag Throw x 6 (3 ea. Side) -Rest 120s
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