Warm-Up:
Assault Bike or Row 10 minutes @ 70-75%
and then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
and then. . .
One set:
Couch Stretch (right leg) x 2 minutes
Rest 60 seconds
Couch Stretch (left leg) x 2 minutes
A.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
2-3 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
B.
40-54:
Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target)
5 Handstand Push-Ups
Rest 60 seconds
55+
Two sets of:
5 Deadlifts (185/125 lbs)
10 Wall Ball Shots (20 lbs to a 9′ target/10 lbs to a 9′ target)
5 Push Press (95/65 lbs)
Rest 60 seconds
C.
“CrossFit Games Open Event 16.4”
40-54:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10′ target/14 lbs to a 9′ target)
55 Calorie Row
55 Handstand Push-Ups
55+:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (185/125 lbs)
55 Wall-Ball Shots (20 lbs to a 9′ target/10 lbs to a 9′ target)
55 Calorie Row
55 Push Presses (95/65 lbs)
——————————————-
Strategy Considerations and Resource Links for Event 16.4
Heidi’s Guided Visualization for 16.4
We’re mixing it up again on you all this week and providing you with access to written notes! I know this is rough on some of you who don’t read well, but with 10 pages of written notes we may not have been able to get videos uploaded before some of you tackled 16.4. Please click on the following to access 10 pages of notes that are normally reserved for our personal coaching clients:Â http://bit.ly/Invictus16-4PrepNotes
Finally, we asked our friend Shane Farmer – who is away on vacation – for tips on how to approach the rowing for 16.4. Shane is our rowing coach at Invictus, a Concept 2 Master Coach and the founder of Dark Horse Rowing. Here are Shane’s tips for this event:Â http://youtu.be/6b6S4qnb7hY
If you have any questions, please drop them into a comment on the blog and we will be sure to answer them on Friday morning.
197
1:46 deads
4:40 WB
8:00 row
1no rep WB
2 no rep hspu
Me not doing hspu for the past 5 months pretty much caught me today, otherwise pace was fine, was on cruise control on row. Will see Chiro in morning and try again in afternoon
16.4: 185, 9:37 tiebreak. DL – 10,10,10,10,5,5,5; wallballs sets of 10, last set @ 15. could have went faster on the rower – mainly kept it above 1000 cal/hr to 1,100. Plenty of time left for HSPUs – 10,5, fell apart at this point. I should have started off with 5’s and could potentially get a few more. All in all not bad with where I am for now. Loved the tips for the workout. they were very helpful.
Quick question for the coaches and athletes out there. Do you change the damper settings on the rower when going from metres to calories? I typically keep the damper pretty low, at 4 at the most, but can keep a high pace, and can sustain that for a good while (my 2 k time is 6:50, 1 k is 3:10) I see a lot of people maxing out the damper, and doing a much slower stroke rate, with a lot more effort per stroke. What advice do people have for the damper?
I’m in your camp (5’7″, 2K PR 7:06 ) lighter on the damper and keep keep that wheel turning. Unless people are 6’3″+ and have some mass, I’ve rarely seen 6+ damper settings pay off.
Depending on the rower and distance I keep the damper at 4.0 to 5.5 I rowed the 55 cals in 3 minutes at 20-22 SPM with damper at 5. Judging by the row times and form, many people seem to row too heavy. Back and head swing back early, stroke rate over 26 but they don’t or barely break 1000 cal/hour.
16.4 188
Row split 9:06
Then ….
23 HSPUs. HSPUs went south after 15 reps, including some no reps that cost me.
Awesome Cheryl
255. Warm-up and mobility was on point…Thanks Nichole! I also had a bit extra time this morning so I also did the 16.4 ROMWOD mobility session (17 mins long)…super good…helped open me up and prep my body for the movements. Deads are a strong move for me….so went 15/15/10/5/5/5, finished them at 1:40. Wallballs went 30/10/8/7, finished them at 3:56. Finished row at 8:08 (remember to have someone turn your rower on before you get to it…wasted about 7-8 seconds). HSPU went 14/11/7/6/5/4/4/4, finished them at 11:17. Back to the deads and went 5/5/5/3/3/3/1/1/1/2/1/2/1/2.
You’re amazing
Congrats Cheryl! So awesome!!
Thanks Teesh! You too!
Awesome Cheryl!
Awesome Job Cheryl!!
Wow! Would love to have seen you do it…just amazing!! Congrats
Cheryl you are simply amazing. I just finished about 5 minutes ago still trying to recovery but seeing this just makes me realize how inspiring you are and how I want to keep striving to be better. If only you knew how many of us look up to you! Cheering and supporting you all the way!
Thank you Tracy! That is one of the sweetest things someoneʻs told me lately! You did amazing!!! So nice to have such an awesome supporting community! Good luck with 16.5!
So amazing Cheryl!!!!
Thank you Nichole…who knew wallballs and rowing could be fun??? 🙂
Nice job Cheryl!!!
thank you Karen!!! 1 more Open workout to go! Wishing you the best!!!
197, off rower at 10:06. My shoulder went south sooo fast. Going again on Monday. I hope to be able to get a few more reps
Albert you and I had nearly the exact same experiences on this workout. I got off the rower at 10:01. HSPU took me a bit to get my heart rate back and that messed me up. I want to try it again on Monday but sadly I don’t know if I can fit it in. Good luck on Monday! 🙂
Twinzees!
Being so new to this group my goal was to get to the hspu’s. 155# deadlifts for me are easy. Did 6 sets of 8 then one set of 7. Wallballs after heavy deads were shaky at first then found a rhythm of 5’s then ended with 8, 7. Then the 1st dread…the row. When you’re 5’3 it’s a guessing game how that was going to turn out. Managed to get off at 10:52. :52 secs off what I wanted. Then my second dread…hspu. I’m not gymnasty at all and my overhead strength is on the weaker side…but I managed… Read more »
Great work Gina!
190. Was really wanting 200.. Ugh. Deads were 10/10/10/8/7. Wall ball DID NOT go as visualized. I did 15/10’s rest of the way. Too much rest between sets. Fumbled a little getting rower set and just wanted to survive. Got to wall at 10:06. Really thought I could be around 9:40. Hspu’s were ok.. Had a few no reps. Will be redoing on Monday for sure! Good luck everyone!
Still a great job Holly!
Thks Leticia!
Great job Holly!
16.4 255 8:26 Split. May redo Sunday or Monday
Holy moly.. Nice job Litsa!!! Good split time!
So solid Litsa!!!!!!!!
16.4: 188, 9:32 tie break. Splits were DL (10/8/7/5s) 2:21, wb (15/10s) 5:41, row 9:32, HSPU 10/6/2s & singles, 3 or 4 no-reps. DL, wb and rowing are good movements for me, and I felt in control, the HSPU got difficult quickly. We did a workout here with rowing & 50 hspu about a month ago that I referenced when planning for this. On a redo I might break the hspu up further.
started off eating shit on the rocking box bridges, don’t know what i was thinking. Did a handstand and thought I could land my feet on the box and misjudged and hit box in the middle of back, ouch… Anyway did 16.4 , got 174. Started off going 12, 6 then 7, don’t remember the rest it was a blur. When I got to the rower I thought I was going to pass out and just kept going until I finished with 1:44 left on the clock. Got 9 reps on HSPU and was no repped several times. probably redo… Read more »
177. Got off the rower @9:01. I had nothing left. A little frustrated with hspu right now. For the record , (I’m ranting, feel free to stop reading) I hate that hspu standard. It’s afreaking handstand, you point ur toes. Nah, lets emphasize Dorsi-flex ion so it’s backwards. Upside down and backwards, thanks a lot Dave! Last year I got no-repped alot on otherwise good hspu’s so I guess I tried to over correct that by moving closer to the wall and emphasizing keeping flat feet, everything just seemed awkward. I don’t know why I didn’t practice that at all… Read more »
You don’t practice it throughout the year because you love your spine. 🙂
I understand Nichole! I was just mad. I spout off a lot!lol. I’m thinking about doing it again on Monday and my plan is toget to hspu bout 10:00-10:30. Hopefully that will equate to more hspu.
Nice job! I’m seeing this a lot and it seems to work well for several people. This was supposed to be a reply to Al’s post 😉
I’m waiting to tackle this one tomorrow based on how I’m feeling. I’m seeing a lot of peeps breaking both the DL’s and WB’s into small sets from the beginning and with a solid row still having about 3min. left for the HSPU’s.
206 on 16.4 My WB and rowing are so poor I feared that I might not get to the HSPU. Got off the rower at 10:45. HSPU felt better than I thought they would considering the work load that preceeded it. For what its worth, I broke up my DL’s and WB into small sets with short breaks between.
170. No excuses but I have had food poisoning the last two days and today is the only chance I will have to do 16.4. Visited the chalk bucket twice to make a deposit during the wod.
Oh that sounds terrible Dean! I hope you get better soon!!
You have no idea but it is better than posting a 0. I’m small enough as it is and there is no telling how much weight I lost in the last two days.
Congrats on just taking that on after food poisoning. I’ve only experienced that once and wouldn’t wish it on anyone! I don’t know where you got your energy from!
207 reps (42 HSPUs) Tie breaker time was 8:35. I truly thought I’d be able to get through the entire thing! My plan going in was 11s on DL and WB, 1200 pace on row and quick small sets on HSPUs. That changed quickly and too much rest in between movements . Especially Row and HSPUs. First three sets of DLs were 11 with mixed grip. Back quickly blew up, but didn’t really feel it until the WBs, since I didn’t change my grip each set. Last couple were 8-5s. Finished DLs at 2:30 Started WBs at 2:41 (11 sec… Read more »
Good notes Corey! Definitely can blow up the back, especially when doing a mixed grip like that. I would advise going overhand for anyone doing this so their back doesn’t blow up as much as it could. Great work on getting close to finish – so close!! Please get in an epsom salt bath tonight!
Thanks Nichole. Just got out. Now some bed time tea, collagen, and magnesium and call it a night. hopefully my notes help the other athletes on here.
Thanks for the notes Corey! Great job! I am planning on tackling this one tomorrow. I usually mix grip the DL but maybe I will start with overhand grip. It is light enough to do so. Hoping for sets of 11 on the DL and then WB I am not sure. You all know how much I love wall balls!
16.4 done-170-
Broke a little to long on the deadlifts at times
Wallballs -were all over the board for me.
Row-was at a 7 setting as usual
HSPU felt good.
Thinking of a redo on Sunday.
Still Excited with my score as my goal was to get to the HSPU and get 1 and I got through 5.
Good Day!
Congrats Cheryl!
Great work Cheryl!
Congrats!
Great work Cheryl!! Way to squeeze out some extra hspu reps!!
16.4 done – score of 169 (4 HSPU). Got off the rower at 10:12 and was convinced I wouldn’t get any HSPU’s after I failed twice. Stuck with it though and got 4 (along with probably twice as many fails). HSPU’s are not my favorite movement – being tall and lanky doesn’t make it easy, so I was happy to get those 4 when I was fatigued. No way I would have done that a few months back. I just gotta keep working at them…no need to re-do 16.4 this year. That’s all I got in me currently.
Fantastic effort Joe and I love it, you left that workout with no regrets!