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    CrossFit Open 2016 Workouts

    September 20, 2021

    This article has been brought to you to give you easy access and reference to previous CrossFit Open workouts so you have them all in one place. Be sure to save this article so you can keep coming back to it the CrossFit Open Workouts 2016

    *Disclaimer - Please note ICON Nutrition is in not affiliated to or endorsed by CrossFit Inc. Views of this blog are of our own opinion and love of the sport of CrossFit*

    Open Workout 16.1 

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    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.

     

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

     

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    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 chin-over-bar pull-ups

    Men lunge 65 lb.
    Women lunge 45 lb.

    Scaled Masters
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. walking lunge
    8 burpees
    25-ft. walking lunge
    8 jumping chin-over-bar pull-ups

    *Lunges are unweighted

     

    Teens 14-15
    (Teen Boys 14-15, Teen Girls 14-15)

    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 chin-over-bar pull-ups

    Boys lunge 65 lb.
    Girls lunge 45 lb.

    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups

    Boys lunge 45 lb.
    Girls lunge 35 lb.

     

    Open Workout 16.2

     

    Rx’d 

    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 135 / 85 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 315 / 205 lb.

    Stop at 20 minutes.

     

    Scaled 

    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 hanging knee raises
      50 single-unders
      15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      9 squat cleans, 155 / 115 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      7 squat cleans, 185 / 135 lb.

    Stop at 20 minutes.

     

    Masters 

    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 115 / 65 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 135 / 85 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 155 / 105 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 185 / 125 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 205 / 145 lb.

    Stop at 20 minutes.

     

    Scaled Masters

    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 sit-ups
      50 single-unders
      15 squat cleans, 65 / 45 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      13 squat cleans, 85 / 65 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      11 squat cleans, 105 / 75 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      9 squat cleans, 125 / 85 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 sit-ups
      50 single-unders
      7 squat cleans, 145 / 105 lb.

    Stop at 20 minutes.

     

    Teens 14-15

    (Teen Boys 14-15, Teen Girls 14-15)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 155 / 105 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 185 / 115 lb.

    Stop at 20 minutes.

     

    Teens 16-17

    (Teen Boys 16-17, Teen Girls 16-17)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 toes-to-bars
      50 double-unders
      15 squat cleans, 115 / 75 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 145 / 95 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 185 / 125 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 205 / 135 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 235 / 155 lb.

    Stop at 20 minutes.

     

    Scaled Teens

    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Beginning on a 4-minute clock, complete as many reps as possible of:
      25 hanging knee raises
      50 single-unders
      15 squat cleans, 65 / 45 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      13 squat cleans, 85 / 65 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      11 squat cleans, 105 / 75 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      9 squat cleans, 125 / 85 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 hanging knee raises
      50 single-unders
      7 squat cleans, 145 / 95 lb.

    Stop at 20 minutes.

     

    Open Workout 16.3

     

    Rx’d 

    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Men use 75 lb.
    Women use 55 lb.

     

    Scaled 

    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 35 lb.

     

    Masters

    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 chest-to-bar pull-ups

    Men use 65 lb.
    Women use 45 lb.

     

    Scaled Masters

    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 35 lb.

     

    Teens 

    (Teen boys 14-15, Teen girls 14-15)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

    Boys use 65 lb.
    Girls use 45 lb.

     

    Scaled Teens

    (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Boys use 45 lb.
    Girls use 35 lb.

     

    Open Workout 16.4

     

    RX

    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)


    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
     

    Scaled 

    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)


    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
     

    Masters

    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)


    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 push presses

    Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
    Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
     

    Scaled Masters 

    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)


    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 push presses

    Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
     

    Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
    Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
    Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
    Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
     

    Scaled Teens 

    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)


    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand-release push-ups

    Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
    Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
    Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
    Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

     

    Open Workout 16.5

    RX

    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 95 lb.
    Women use 65 lb.


    Scaled 

    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 65 lb.
    Women use 45 lb.


    Masters 

    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 65 lb.
    Women use 45 lb.


    Scaled Masters

    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)


    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Men use 45 lb.
    Women use 35 lb.
    Note: Burpees over an unloaded barbell are permitted for this division.


    Teens 14-15 

    (Teen Boys 14-15, Teen Girls 14-15)


    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Boys use 65 lb.
    Girls use 45 lb.
     

    Scaled Teens

    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)


    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    Boys use 45 lb.
    Girls use 35 lb.

    Tags: CrossFit Open, WOD, workout, workouts
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