CrossFit Open WOD 16.4

Posted by Pat Dunn on

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 

Ladies and gentlemen, we have chipper! As with all chipper style workouts, the pacing will be paramount to your success. It’s all about riding that fine line of reps to minimise rest and maximise work output, without burning out or losing too much time! 55 reps is a weird number. It’s a number that is in that zone where it’s just slightly out of reach to slam right through, but low enough that you really need to keep moving in reasonably large sets to keep up a good pace. So let’s break it down. 

55 Deadlifts 

The weight is moderately heavy but not unachievable for most. The key is hitting manageable sets for your capability with short, sharp rest breaks. A strategy that I personally like to use is to take 1 or 2 big relaxing breaths during each 'rest', then get straight back into the movement. The big breath has two effects. First, it will help to slow that heart rate down and ensure you're muscles are receiving oxygen rich blood. Secondly, it helps you stick to an interval time of sorts to ensure you aren’t dawdling or taking too much rest. Work within your capability here, not your aspirations and focus on getting a good solid start to set yourself up for success later as the WOD continues. 

55 Wall balls 

You can afford to push a little harder here, think about going for slightly longer sets without fully blowing a gasket. You won't have as much muscle fatigue on the wall balls as some of the other movements in the workout, it is likely your conditioning that will be the limiting factor for most. Push the limits a bit here, but still make sure to keep the rest short when you break As before, keep it to 1-2 big deep breaths 

55 Calorie row  

This is your chance to pull everything back in and recover a little. Yes, it will still be hard work but it is low impact on your joints and reasonable in power output. If you pushed a little harder on the wall balls, use this as an opportunity to get your breathing and heart rate back in check and set up for the handstand push ups (HSPU). The aim of this portion is to get yourself into a groove and set a steady pace. Keep in the back of your mind that the tie break is set at the end of the row - so if you know ahead of time that the handstand push ups are going to be a struggle, it might be worth sprinting in the last few calories of the row. 

55 HSPU 

This is where the field is going to be separated out. The individual measurement standards are back and good athlete-judge communication is going to be the key. Make sure you have an understanding with your judge beforehand of how they will communicate reps and no reps to you. No reps will be a killer here, particularly as you become more fatigued further into the reps. Make sure you lock right out, dorsi flex those toes and squeeze you butt at the top to maximise your length and increase likelihood of success. 

Good luck and remember – there's only one to go after this!  

What do you think the final workout will be? My bet is on thrusters……….but who knows what the one Dave Castro has in store for us! 


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