Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 225/155
55 Wall-Ball Shots 20/14lbs, 10/9′
55-Calorie Row
55 Handstand Push-Ups
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.
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.
Post rounds and reps to comments.
V for Victory in Open Workout 16.4!
Strategy Tips for 16.4
By David Osorio
The Deadlifts
The priority when pulling Deadlifts is to make intelligent descions and keep yourself safe. With a high volume set like this, you’re going to have to manage both the load and accumulated fatigue. In my opinion, if you can’t do sets of 8-10 unbroken reps with perfect technique, then you have no business attempting the Rx’d loads. A 1RM of at least around 275/185 should be considered a buy-in. You don’t need to be able to Deadlift a massive amount of weight, but you do need to be able to maintain good positions and be confident that you can get through all 55 Deadlifts by, at most, the halfway point in the workout.
Whichever load you choose, most folks will be breaking this into 5-8 sets with short breaks in between. The limiting factor in this is primarily your ability to maintain a neutral spine, so keep your sets submaximal by dropping the bar with 2-5 reps reps still left in the tank.
Wall Balls
This will vary depending on your capacity. If you hate wall balls as much as I do, I recommend a descending rep scheme broken up into 4-6 sets. 15-15-10-10-5 and 12-12-10-10-6-5 are two examples. You want something that will allow you to pick the ball back up within 15 seconds of finishing a set.
Rowing
Most of us are not accusstomed to pacing with calories, so you might be a little unfamiliar with how your cals per hour translates to your usual 500m splits. Below is a helpful chart from American Oarsmen and a great blog post about the rowing portion, which help you out more than I can. Check it out and determine a range you want to stay in during the row, regulating as you see fit. If you don’t have Handstand Push-Ups and the row will be the end of your workout, thengo out in a blaze of glory and focus on your tie break time. Otherwise finish strong and move on to the last segment of the chipper.
Handstand Push-Ups
You’re not going to be feeling great at this point, but take a moment to get yourself organized as you kick up, and descend into your first reps. The downward phase of your HSPU needs to be under control. Never drop down onto your head and always maintain active support through your arms. Most, if not all, people are going to opt for a kipping HSPU. If you’re not super comfortable organizing these, take your time with them and move with intention and control (i.e., slower). Like the Deadlifts, keep the sets here submaximal and clean. Avoid failuire and pace it out based on how much time you’ve got left and how strong your HSPUs are. Make sure you use a softer surface of some kind for your head like a GoMat or AbMat with bumpers for your hands. Finally, at the top reach through your heels to make sure you get every rep. If you’re getting no-repped, then slow down and adjust your positions to acheive successful reps.
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Yesterday’s Whiteboard: Rest Day
This Four-Letter Swedish Word Is the Key to Happiness at Work Quartz
Coaches Corner 16.4: Tips for Scaled and Masters Open Workouts CrossFit
OMG, whose kid is that? SO CUTE. DYING.
16.4: 55 reps at the last second!
My 1rm deadlift from Iron Maidens is 180. I had no idea what it would be like to wake up on a Saturday morning at deadlift 155# 55 times. Ideally I would have been done at 10:00 with the deadlifts then gone to the wallballs…
Alas, I just made it through the deadlifts. It was hard but I was so weary of injuring myself or forgetting technique, I might have taken too many pauses. I essentially could have pushed harder, but I'm glad I didn't. Thanks to MeLo, McD, & Brad who kept me moving.
@shawn c: thanks for inspiring me to do those deadlifts!
@ladies who are weary of injury/155 is really heavy for you: wear a belt, do singles, drop from the top and stay tight! Woo! You can do it!!!
16.4 @ 8 am: 165 reps, 12:47 tiebreak. My goal was to make it to HSPUs and I suppose technically I did, even if what actually happened was more like "staggering off the erg and collapsing into a sweat angel halfway across the gym floor as time was called."
I've been working hard on correcting some real bad deadlift habits, but in these high-volume time-pressure workouts, they come back to haunt me. I can do 8-10 unbroken at this weight with good technique at a steady pace, but if I panic a bit, I revert to poor form. Managed to persevere here, but I'll be looking forward to another strength piece like that touch-&-go one we had recently in order to really nail down my mechanics.
Thanks to McDowell & Melissa for the tips & encouragement, and to regular-visitor Mike B. for the excellent judging/pacing!
Yesterday was Friday and day two of the NCAA tournament. Today is Saturday and I'm hungover. Cause and effect. 16.4 will be my Sunday.
9am with McLo
16.4 172 reps. Very happy with my result on this one. I was hoping to be able to get a set or two of hspu and did just that.
Deadlift 10-10-8-5s
Wallballs 15-10-10-10-5-5
Row mostly between 1100-1200 cal/hour but fell off to 950-1000 at the end
Hspu 5-2
Then about 30 minutes of Fran cough.
Was nervous headed into this one as the 225# DLs were 100% of my tested 1RM, so my goal was to be deliberate and slow, then strip off plates when I knew it was time. Happy to get 10 reps with what felt like good form, each as singles, before dropping down to 135 for the next (gulp) 45 reps. Got off the rower at about 11:40, and managed 18 hand release push ups. Loved this workout, and happy to get into the double digits RX. Go team LLUA!
1pm class
16.4
When I'm 100% this should be a pretty good one for me. Was anxious about it. I broke my rule and wore a belt for the deadlifts.
Ended up with 279 reps and a tiebreak of 11:14, which I hope is enough to beat David O and put an end to his incessant gloating 😉
DL: 11-11-11-11-6-5
WB: 10-8-10-10-10-6-1 (missed the wall on the last gd rep)
C2: ~1000cal split, definitely dipped below a bit
HSPU: 5-5-4
Thanks to Janet for being a great judge and giving me clear rep counts and no-reps when I missed.
10am class today and partnered with Paul A. on 16.4
Got 179 reps with a tiebreak of 9:48.
This was a good workout for me, I love deadlifts and HSPUs. I hate rowing, so the other two balanced it out. I did the DL's in 15/10/10/5/5/5 and got to the wall balls at 2:25. Did sets of 10, a few no rep (thanks to McDowell and Paul for calling me out). Rowed at about 950 cal/hour, then hit the wall for HSPU with 2min left. The high line standard was tough, I no repped several of them and that definitely hurt (physically and psychologically). Did them strict and managed to get 14 before collapsing.
A/R was painful due to a latent Fran-like cough. I shall now perform true A/R at home: binge-watching House of Cards while drinking coconut water. The coconut water may have vodka in it. Don't judge.
16.4 166 reps
Deadlifts: 10-8-7-5-5-5-5-5-5
Initial plan was to do larger sets all the way through but changed my mind after watching the first heat. Finished at around 3:03
Wall balls: Did them in sets of 5. This was mentally the toughest part for me. So thankful Pierre was counting down my rest time otherwise my breaks would've been much longer. Surprisingly didn't get that many no reps.
Row: another weak movement for me. Just kept moving. Kept a pace around 750. Tiebreak time of 11:58.
HSPUs: I got no repped on the first one because my heels weren't over the line at the start of it. My feet came off the wall on my second attempt but I realized I had enough strength to get it. Got my first HSPU on my third attempt with a few seconds left!
6×12 push-ups. Forgot I should've been working on push-ups for the LFPB challenge benchmark WOD. Oops.
16.4 done and in the books. When they announced this I cheered with the first the movements, then predicted (correctly) that the last movement would be HSPUs. The last movement was not going to happen today, so I treated this as a three movement chipper for time.
165 with a 7:52 tiebreaker time. Still have the Fran cough. Started to feel like I was blacking out halfway through the row. Ellie was an awesome judge and tried to coax me to the wall. Tried a few kick ups in the final minute, but was not in the headspace for any proper attempts.
This is definitely an interesting workout where you can game it to your strengths. I am really happy with the time, but would definitely like to slow it down in the future and get some HSPUs. Goals…
16.4- 174 reps- tie break time 9:25.
Deadlifts 15-10-10-5-5-5-5- easy
Wallballs 15-10-5-5-5-5-5-5 (I think?) awful.
Row- tried to keep it above 800. I almost died.
HSPU's- my brain wasn't working at all at that point, so thankfully Mike was counting.
Very happy with this score. My lungs hurt.
Big thanks to MeLo and Comp Class for letting me crash their party.
That was fun.
10am 16.4 168 reps
Deadlifts 10-11-8-7-5-4-3-3-2-1-1
Started strong and fell off the map quickly. 225 is not on the light side for me. I looked over after my 4th set and I couldn't locate Michael, it was because he had already moved on the wall balls.
Wall balls 15-10-10-10-10 felt great.
Definitely made up time here.
Row 1100-1200 except for the final minute I slipped to about 900 and dealt with Steve yelling in my ear. I guessed it probably helped. I wanted to quit then.
Handstands had time for 3 then time went. Strange workout where you felt wrecked during whatever you were doing then fresh on the next movement.
Overall happy about getting through the deadlifts but would have preferred this workout to have been a "chipper" for time to help with the bruised ego.
Thank you for all the hugs. Happy to be among some of my favorites today and get under the barbell a bit.
Power Snatch: 60% 2+1OHS x4
Power Clean: 65% 3×3
RDLs 55kg 3×8
GHD situps 3×10
RIP MOM xx