CrossFit TurkuReebok CrossFit Games 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.
Women lunge 65 lb.
Open Workout 16.1 Standards
Every 90 seconds for 9 sets,
power clean + clean + 2 split jerks
build up to a heavy weight
Sanna L. & Aleksi H.
4 Rounds for time with a partner:
500m Row
21 Russian KB Swing 32/24
12 Ring Push-up
Mikko W.
For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 60kg barbell/dumbbells/kettlebell
80 double-unders
8 muscle-ups
8 squat clean thrusters, 60kg barbell/dumbbells/kettlebell
70 double-unders
7 muscle-ups
7 squat clean thrusters, 60kg barbell/dumbbells/kettlebell
Anette N. & Joosua E.
Back squat
12-9-6
Rest 4 min between sets, use 50-60% of 1RM
As many rounds as possible in 6 minutes of,
12 Deadlift 80/55
12 Toes to bar
Toni R.
3 Rounds for controlled repetitions:
1 min Weighted sit-ups
1 min Goblet Squat 24/16
1 min Double-unders
1 min Wall Climb
1 min Rest
Bar Muscle-up
foundations
Every 2 min for 10 Rounds:
16 Jumping lunge
6 Dumbbell Snatch (you choose weight)
1 Bar Muscle-up
Juuso K.
Snatch drills
Tempo Snatch
5×1 (5second snatch)
Snatch from hang pause at the hip
5×3
Snatch from the ground pause at knee and at the hip
5×2
Varpu L.
Handstand walk
foundations
Complete as many rounds as possible in 12 minutes,
45 second handstand hold
30 second chin over bar hold
15 second L-sit hold
Jussi V.
2 Rounds:
2 min AMRAP
9 KBSDHP 24/16
18 Double-under
30 sec rest
2 min Row for calories
30 sec rest
2 min AMRAP
9 Burpee
18 Russian KBS 24/16
30 sec rest
Winter War 2016 Champion Saara Laaksonen
Pic: Marko Vallius
