Friday 3-18-16 Open Workout 16.4

CrossFit Open Workout 16.4

Photo Credit: CrossFit Games Website

Athlete: Julie Foucher

Friday 3-18-16 Open Workout 16.4 

Well this looks like a fun one...

16.4 was released tonight and here are some thoughts for the workout.

13 Min AMRAP
55 Deadlifts 155/225RX
55 Wall Ball Shots 14/20# 9'/10'
55 Kcal Row
55 HSPU

(Scaled and masters weights and versions below)

Depending on your strength's and weaknesses you may be able to put the pedal to the metal at different points in the workout and you may be stalled at others.

This workout starts with some medium weight deadlifts so I wouldn't go unbroken for as long as possible or bury yourself with reps right off the bat. Try aiming for manageable sets and leave a rep in the bank so you can recover a little quicker. If you decide to go until you're grinding your way up slowly on the deadlifts it will take you longer to recover and keep in mind that you have a lot of work left ahead of you.

We've been hitting wall balls at 20# for the ladies and 30# for the guys for months now and this week I threw some in at 14# and 20# and heard everyone say how light they were. Well let's take advantage of that. Once again. Manage your sets and take short rests.

On the row don't crank up the damper to "get there faster" row where your comfortable rowing and make sure you're keeping long full strokes and finishing your pull. Have your rower set up ahead of time (damper, straps, monitor, water). I would have the straps set so you can slip in and out easily rather then cranking them down.

Handstand push ups should be broken up and not go till failure. Your shoulders are smaller muscles and if your kipp isn't doing the job that last few inches of pressing will add up and cook you. We will have the big blue mat out to hit the HSPU's on and all athletes should have their shoes on and have your judge make a mark at your wrists with your arms extended overhead with your thumbs touching and toes touching the wall. A second mark should be made 3" below the one at the wrists. Remember from last year that if you're someone who likes to go super wide with your hands you probably wont get reps. If you point your toes that may not allow you to get reps either. Have your judge count out loud and make sure you get your rep before descending as no reps will add up and if you're moving too fast you could be waisting a lot of time and energy.

Key Points
-Don't RED LINE out of the gates
-Remember to breathe and stay relaxed
-Don't bury yourself with reps, leave a rep in the bank with the Deadlifts and HSPU's.
-Tell yourself how long you will rest of between reps on the Deadlifts, Wall Balls, and HSPU's Example "I'm sticking to three full breath cycles of rest before I deadlift the shit out of that bar again" or pick up the wall ball or hit my HSPU's you get the idea.
-Make sure you hear "Good Rep" or the number out loud form your judge before lowering yourself off the wall from the HSPU's sometimes you can make a slight adjustment at the top and get the rep if you take your time.
-Most of you have an idea of what you row at fatigued in a "row for kcal" workout and know what you can sustain as a kcal/hr pace here are some examples...
800kcal/hr=13.3kcal/min
1000kcal/hr=16.6kcal/min
1200kcal/hr=20kcal/min
1400kcal/hr=23.3kcal/min
1600kcal/hr=26.6kcal/min
1800kcal/hr=30kcal/min
2000kcal/hr=33.3kcal/min

Look at the number you can sustain fatigued and divide 55 by the kcal/min example... If I row 1200kcal/hr=20kcal/min divide 55 by 20 and that gives you 2.75 so approximately 2:45 to row for 55kcal if you maintain 1200kcal/hr on the monitor.

Warm Up

Row 400m
Long inchworm (get those abs fired up)
10 BB Back squats
10 BB Good Morning's
10 BB Deadlift
10 BB Push Press

3 Rounds of
Row 200m
8 KBS 40/60#
6-8 Push Press @ 65/95#
Move through it DON'T race it!

3 Rounds of... Once again not a race... Pay attention to Kcal/hr pace on rower!
R1
4 Deadlift @ 95/135#
6 Wall Balls @ 14/20# 9/10'
10 Kcal Row
4 HSPU (at measured & set target height)

R2
4 Deadlift @ 125/185#
6 Wall Balls @ 14/20# 9/10'
10 Kcal Row
4 HSPU (at measured & set target height)

R3
4 Deadlift @ 155/225#
6 Wall Balls @ 14/20# 9/10'
10 Kcal Row
4 HSPU (at measured & set target height)

Rest 5 min then go kill it!

Good luck everyone

Paul

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

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.  

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height of the handstand push-up marker, the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

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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