22-24OCT18: CF Open WOD 16.1

MOTIVATION MONDAY:
CrossFit Open WOD 16.1 Live Announcement

Given the this is the last week of the quarter, and we want to end the quarter with a bang (and with something for your Q1 PSG Piece for this class), today’s workout will give you a chance to test your fitness as if you were participating in the Reebok CrossFit Open.

The workout will be a modified version of  CrossFit Open WOD 16.1, but before we get to give this one a shot on Tues/Wed, we are going to use Monday’s class to first check out some footage from the workout’s live announcement and athlete demo (linked above). This will give us a chance to watch a pair of elite CrossFit Games athletes from 2016 perform the full/adult workout head to head. The rest of Monday’s class will be used to learn and practice the Overhead Walking Lunge, which we will be doing with a small weight plate:

For our Tuesday/Wednesday bloc, we will take a minute to pass out and review the official 2016 Reebok CrossFit Games scorecards that you’ll be using to judge/score your partner! Then we will be all set for 3-2-1-GO! and do our best to tackle the workout (which will be in ‘Open Format’ aka athlete/coach format):

MET.CON:
CrossFit Open WOD 16.1:

AMRAP 15:
-25′ Overhead Walking Lunge
-8 Burpees
-25′ Overhead Walking Lunge
-8 Jumping Pull-Ups

# Reps:_____

——————-

VIDEO CUES:
-Chyna Cho: 8:30
-Opening Sequence: 17:22
-WOD Demo/Movements: 24:45
-3-2-1-GO!: 33:50

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