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.