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CrossFit Cambridge – CrossFit

Reminder … we have a 6AM, 9AM, 2:30PM class. The evening classes are cancelled and substituted out for heats. Check out Facebook page to sign up for your heat!

CrossFit Open 16.1! What do you think? OK here’s the deal. If you are NOT signed up for the open, you will still be completing 16.1. But you have a few more options. Basically we’ll take the workout, and scale it as we NEED. So if that means you can perform every single element, except for C2B, then we will just sub out regular pull ups.

Or maybe you’ve got C2B pull ups, but the OH lunge weight is a bit heavy, we can scale the weight to 65/45lbs or whatever you need. Basically, we will scale the WOD however we usually do.

If you ARE signed up for the open, then your options are somewhat limited. You’ve basically got 2 choices, hit the wod RX’d or hit it scaled.

Technically, you’re allowed to hit it RX’d for the lunges and burpees and then try your best at the chest to bar pull ups for 19:00. For some of you, you may get your first chest to bar! Awesome! For others … it may be a painful 19 minutes. So don’t be afraid to scale, you’re definitely going to get a better WOD that way! If you’re unsure, speak to one of the coaches and they can help guide you 🙂 Let the games begin!

Conditioning

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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