Two weeks from today. Where will you be? If you’re competing, participating, judging and, most of all, SUPPORTING, you’ll be at the gym at 8:00 pm. (It’s kinda late, I know. <insert sad face> I also know people hitting their second workout of the day at 10 pm.) Make an exception to your routine.
We will be gathered round the giant screen on pins and needles ready to hear the announcement of 16.1. Together, as a gym, with the rest of the worldwide CrossFit community, we will all find out that week’s workout movement standards both Rx and Scaled. That will be Friday’s workout for the entire gym.
There’s no shame in scaled. Last year, Games HQ introduced a scaled version of the workout. So, each week participants got to choose which version of the workout they did. For example, 15.4 was moderately heavy cleans and handstand pushups. Straight up, I suck at handstand pushups and I wanted to actually get more than 3 cleans in for my workout (because in the end it’s still a training day for me). I parked my pride and did the scaled version instead of lightweight cleans and push press. I crushed it. I got in a better workout in than most people that went Rx. Everyone was still cheering their heads off and I even cracked a smile at the end. (FYI, they took handstand pushups out of the judges course. So, the prediction is they won’t show up this year.)
Here’s an announcement from 2014 from Nola to give you an idea of what’s in store. Skip to about min 9:00.
Now, head over to games.crossfit.com and sign up.
Warmup
Speed Ladder
Lift
Levels 1-4
5 x 3 @ 80%
Deadlift
Level 0
5 x 5
Double Kettlebell Deadlift
Skill
Level 4
4 x AFAP
40 Yd Spider/Crab walk
5 Handstand Pushups
12 Stall Bar Leg Raises
25 Air Squats
ALL OTHER LEVELS NOT AFAP
Break reps into manageable sets
Level 3
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats
Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats
Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats