Ok everyone, here’s the deal. We can accommodate only 5 athletes at a time performing 16.1 as prescribed with walking lunges. What we’re proposing is that those athletes who are participating in the Open strictly for the purpose of our intramural competition complete our own scaled version of the WOD that will substitute reverse lunges for walking lunges. This is the only way we’ll be able to accommodate all 170 athletes.
From our standpoint, there are three categories of athletes participating in this Open:
Group 1) Those who care to post a valid score in the CrossFit Open in either the Rx or scaled division. These athletes will need to complete the WOD as written, with walking lunges.
Group 2) Those who wish to compete in the Rx division of the CrossFit Open for all 5 weeks, but do not have chest to bar pullups. These athletes will complete the first round of lunges and burpees, and their workout be over when they hit the pull up rig. (approximately 5 minutes). Remember – if you do 1 rep Rx, you’re ahead of everyone who completed the WOD scaled. Once these athletes finish, they can move into group 3 so that they can continue to workout and get a good sweat on.
Group 3) Those who do not care about the CrossFit Open and simply signed up to participate in the CFS Intramural Competition. These athletes can perform our scaled version of the WOD posted below. You will still earn your intramural team 1 point for completing the WOD, and you will enter a score of 0 for 16.1 on the CrossFit Games site.
CFS Scaled version of Open WOD 16.1
20 min AMRAP
30 alternating reverse lunges (bodyweight)
20 burpees
30 abmat sit ups
Please take a moment now to determine which group you fall into – if you need help deciding, ask your Team Captain or any CFS Coach.
Each regular class will contain heats divided by athlete type – most likely there will be one heat of each Group, with the possibility of a few Group 1 athletes going alongside the Group 3 heat.
Please show up on time, listen carefully, and warm up quickly so that we can accommodate all athletes in each hour class.
We’ve changed the 7:30am class from Gymnastics to a regular WOD – if any of the 5:30 or6:30am athletes can switch to 7:30, that would be helpful!
For Friday Night Lights – heats will be posted shortly and labelled by Group Type so we can organize athletes for maximum efficiency.
Thank you so much for your cooperation, we did not anticipate programming that would so severely limit our capacity!
WORKOUT 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge
8 Chest-To-Bar Pull-Ups
Men lunge 95 lb.
Women lunge 65 lb.
Scores from Monday
