Hit the 8AM class to start the week off right. This was a Games workout repeat with two of my least favorite movements – HSPU and OHWL.


For time:

5 – 8 – 13 reps of:

Deficit Handstand Push-ups
Deadlifts 315/225lbs

Then, lunge 89 ft. with 2 kettlebells overhead

I scaled to regular HSPU and 18# KBs overhead to work on the stability. Ended up finishing in 10:30.


4 Rounds for time of:

200m Run
15m Double dumbbell or KB overhead walking lunge (55lbs/35lbs dumbbell or 53bs/35lbs kettlebell per hand)
10 Toes to bar
5 Bar muscle ups

I scaled the double DB overhead walking lunge to use 35lb KBs because that wasn’t happening at 55/53 lbs. I ended up going 7.5m, resting, turning around, and finishing the set.

The T2B and bar muscle-ups actually went really well. On the first set, I went 10 T2B, rested for 10 seconds, and then cranked out 5 bar muscle-ups unbroken. On my second set, I strung them both together and didn’t come off the bar. Third set, I broke between the two movements. Fourth round was a bit harder. I went 1/3/1 with the bar muscle-ups and missed once.

Time: 18:51


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

The last time I did this one my overhead walking lunge really let me down. I distinctly remember having to drop the bar in the middle of the lunges several times. This time was a different story; I made it through 6 rounds + 6 reps, and I didn’t drop the bar once on the OH walking lunges! Final score – 162 Rx. That’s a 58 rep improvement – over two rounds. C2B were all unbroken as well.


Warm Up

2 Rounds

100 m sprint on rower
12 walking lunge
5 strict pullup
:30 air assault

Met Con

1 Pull Up Complex
22 DB Snatch (53/35#)
22 S.A. O.H.W.L (50/35#)
2 Pull Up Complex
16 DB Snatch (53/35#)
16 S.A. O.H.W.L (50/35#)
3 Pull Up Complex
10 DB Snatch (53/35#)
10 S.A. O.H.W.L (50/35#)

Jeremey: 8:46 Rx

Should have been 45 seconds faster or so, but I missed the bar muscle-up on my last rep!

* Pull Up Complex (Without coming off the bar)
1 Toes 2 Bar
1 Pull Up
1 Bar Muscle Up


Warm Up

2 Rounds Of:

10 Passthrough
5 Strict Pull Up
5 Kipping Pull Up
6 Samson Stretch
7 KB Swing (hvy 2nd time)

Met Con

6 Rounds For Time Of:

5 Muscle Up
10 SA OHWL (53/35#)
15 KB Swing (53/35#)
20 GHD Sit Up

*Alternate the single arm over head walking lunge each round

Time: 36:02 Rx

This one took awhile! I did 3-1-1 the first set of muscle-ups then 2-2-1 the second set. Everything after that was singles, which is disappointing. I’m not sure if pull-ups have me fatigued from this week or what.