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.

Variations:

Rx’d and Teens 16-17: Overhead lunge 95 / 65 lb., chest-to bar pull-ups

Scaled: Front rack lunge 45 / 35 lb., jumping chin-over-bar pull-ups

Masters 55+: Overhead lunge 65 / 45 lb., chin-over-bar pull-ups

Scaled Masters 55+: Unweighted lunge, jumping chin-over bar pull-ups

Teens 14-15: Overhead lunge 65 / 45 lb., chin-over-bar pull-ups

Scaled Teens: Front rack lunge 45 / 35 lb., jumping chin-over bar pull-ups

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

MOVEMENT STANDARDS:

Overhead Walking Lunges

Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the last 5-ft. increment they crossed.

Burpees

Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.  The next rep will then begin on the opposite side facing the barbell. All scaled divisions will jump over an unloaded bar.

Chest to Bar Pull-ups

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone. For Masters 55+ and Teens 14-15, at the top the chin must break the horizontal plane of the bar.

Front Rack Walking Lunge (Scaled)

Each lunge begins with the weight racked on the shoulders, the feet together, and the athlete standing tall. The lunge for scaled masters is unloaded. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped the athlete must restart from the last 5-ft. increment they crossed.

Jumping Pull-ups (Scaled)

The pull-up bar should be setup so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top the chin must break the horizontal plane of the bar.