2016 CrossFit Open WorkOuts

Updated:

Another exciting year in CrossFit with Katrin Davidsdottir winning a back to back Fittest on Earth title and Tia-Clair Toomey winning her second second place finish.

It was also the first year Mat Fraser won the games, swapping spots with Ben Smith from the year prior. Fraser blew out the competition winning by almost 200 points and began his legacy.

Here are the 2016 CrossFit Open WorkOuts…

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.

Workout 16.1 Variations

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.

WORKOUT 16.2

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.

Workout 16.2  Variations

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.

WORKOUT 16.3

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.

Workout 16.3 Variations

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.

WORKOUT 16.4

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

Workout 16.4 Variations

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)

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

WORKOUT 16.5

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

Thrusters

Burpees

Men use 95 lb.

Women use 65 lb.

Workout 16.5 Variations

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)

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.

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