Friday 4-01-16 Open Workout 16.5

Friday 4-01-16 Open Workout 16.5

Photo Credit CrossFit Games Web Page

Athlete: Julie Foucher

Well, we've all done this last week. Why not do it again?

Tonight the last open workout was announced. Tomorrow happens to be Friday. Tomorrow also happens to be Good Friday. I was thinking of how we could make Good Friday a Great Friday and the only thing I could come up with was to have our holiday workout and the last open workout happen together all at once for everyone!

Some thoughts on 16.5

This is going to be a tough pedal to the metal workout but you still need to keep pace in mind. If you plan on hitting the round of 21 & 18 all out and cant keep up then need to start breaking up your sets of 12-9 & 6 you went out way too hard. Start at a pace that you won't redline and will be able to pick it up at the end and finish faster than you started.

If you're breaking up your sets in half always try to get past the halfway point before dropping the bar example: If I needed to break up the set of 21 I would at least get in 11 or 12 reps to get past the half way point. Mentally this helps a lot. I do this with any workout when you need to break up your sets.
If oyu needed to break up your set of 21 into three I would Suggest 8-7-6. Just break it down so it's more managable and so that you have a goal in mind. It's easier to think "Only six more" than "Oh shit I'm only halfway through my round of eighteen".

Thruster rest... Something I always tell our athletes is "Take the rest you need not the rest you want". If you tell yourself that you're going to take four breaths worth of rest then stick to it no matter what. Chances are if you take four breaths or eight breaths you're still going to feel like shit when you go pick up that bar and if your goal is to be fast then you know what you need to do. If you're a newer athlete or your goal is just to have a killer workout then take an extra couple seconds then get back to work.

Burpees... Set a pace that you can maintain. Don't go so fast that you need to stop and rest. Maintain a consistent pace and movement pattern that you can just go through like a robot. In your shorter sets that's when you can pick it up and use up what's left in the tank.

Everyone will be doing 16.5 partnered up as Athlete & Judge and you will hit it as "you go, I go"

Warm Up (with your partner alternate)
2x
Row 200m
8 Goblet squats with 3 second pause and hip/ankle mobility range work at the bottom

Alternate
Lat Roll 90 Sec/side
Banded anterior hip distraction 90 Sec/side

Upright T-Spine & Shoulder mobility with your partner 90 Seconds each

Photo Caden & Dani during a Starke Coaches Development Program Session (CDP)

BB Warm Up
8 Muscle Cleans Ea.
8 Power Cleans Ea.
8 Front Squats Ea.
8 Squat Cleans Ea.
8 Thrusters

Alternate each person through part 1 & 2

Part 1
2 Rounds of... (not a race just move through it and execute mechanics with precision)
Row 200m
8-10 Thrusters @55/75#
6 Bar Jump Burpees

Person one rests while person two completes part 1

Part 2
2 Rounds of (pace yourself like you will for your first round of 21 and see how you feel)
Row 200m
6-8 Thrusters @ 65/95#
6 Bar Jump Burpees

After this you should be ready to hit it head on!

Good Luck Everyone!

Paul

WORKOUT 16.5

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

Men use 95 lb.
Women use 65 lb. 

Notes
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 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Equipment 
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars

* If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees.

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 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads 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.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

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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.

Just kidding... This was just an early April Fools Joke Friday's workout will be posted later on tonight ;-)