Open 16.1 workout

Open 16.1 Crossfit Workout

Overview of Open 16.1

Open 16.1: Overview of the workout. Open 16.1 is a CrossFit workout that was first introduced in the 2016 CrossFit Open. It is an AMRAP (as many rounds as possible) workout that lasts for 20 minutes. The workout consists of four movements: overhead walking lunges, bar facing burpees, chest-to-bar pull-ups, and overhead walking lunges again. The workout is designed to test an athlete’s endurance, strength, and skill. It is a challenging workout that requires a high level of fitness to complete.

Open 16.1: Workout Description

The workout begins with a 25-foot overhead walking lunge with a weight of 95/65 lb. After completing the lunge, the athlete must perform eight bar facing burpees. The athlete then performs another 25-foot overhead walking lunge, followed by eight chest-to-bar pull-ups. The athlete then repeats the sequence, starting with the overhead walking lunges. The workout continues for 20 minutes, with the athlete completing as many rounds as possible.

Open 16.1: Workout Variations/Scaling Options

Open 16.1 can be scaled for athletes of different fitness levels. For beginners, the weight of the overhead walking lunges can be reduced, and regular pull-ups can be substituted for chest-to-bar pull-ups. The number of repetitions can also be reduced to make the workout less challenging. For intermediate athletes, the weight can be increased, and the number of repetitions can be increased. Advanced athletes can perform the workout as prescribed.

Tips and Strategies

To complete Open 16.1 efficiently and safely, athletes should focus on pacing themselves throughout the workout. It is important to maintain a steady pace and avoid burning out too quickly. Athletes should also focus on proper form and technique to avoid injury. For the overhead walking lunges, athletes should keep their core tight and maintain a stable overhead position. For the bar facing burpees, athletes should focus on jumping and landing with both feet at the same time. For the chest-to-bar pull-ups, athletes should use a kipping motion to conserve energy.

Athlete Performance

The average number of rounds completed by athletes in the 2016 CrossFit Open was 4-5 rounds for beginners, 6-7 rounds for intermediate athletes, and 8-9 rounds for advanced athletes. However, performance can vary widely depending on an athlete’s fitness level and experience.


Open 16.1 is a challenging CrossFit workout that tests an athlete’s endurance, strength, and skill. It can be scaled for athletes of different fitness levels, and proper form and technique are essential for completing the workout safely and efficiently. With proper training and preparation, athletes can improve their performance and achieve their fitness goals.