This Friday, January 14th, we’re kicking off the season with CrossFit Open Workout 16.4. (This was the 4th workout in 2016’s CrossFit Open.) And it’s an amazing full-body test of how much you can handle. CrossFit Open workouts are designed to be hard, but it’s not required to always finish, we just want to see how far you can make it.
The workout is as follows:
Complete as many rounds and reps as possible in 13 minutes of:
RX: Men deadlift 225 lbs. and throw a 20-lb. ball to a 10-ft. target.
. Women deadlift 155 lbs. and throw a 14-lb. ball to a 9-ft. target.
Scaled: Men deadlift 135 lbs. and throw a 20-lb. ball to a 9-ft. target.
. Women deadlift 95 lbs. and throw a 10-lb. ball to a 9-ft. target.
Handstand Push-Ups will be scaled to Hand Release Pushups.
Now for the workout, this is all about pacing, and starting slowly. You don’t want to blow up early and have no gas for the four other movements that follow. You’re going to perform much better with a slower start and a stronger finish than the other way around.
For the deadlifts, break up your reps into a manageable rep scheme, something like 15/10/10/10/5/5. The giant sets that you may want to do will fatigue you much faster than you may expect. If this is a heavy weight for you, there’s nothing wrong with breaking it up into small sets or even quick singles. Now as you transition, make sure you’re not wasting much time between one to the next. Try to move quickly, and make it to the wallballs before the fatigue of the deadlifts really sets in.
For the wallballs, these are tricky. You don’t want to push too hard with the arms to fatigue the shoulders, but you don’t want to blow the legs up even more. These are going to be the opposite of the deadlifts. With these we’re going to want big sets; try to hold on; shoot for something like 20/15/12/8. It’s going to hurt, but it’ll be worth it as you move into the row.
As with the wallballs, transition quickly, and hop on the row as soon as you can. Just sit and start pulling, the calories will start to tick away but you must stay moving. The row is going to take about 3 minutes, so find a moderately uncomfortable pace and stay there. The end is in sight, don’t give up.
The handstand pushups (or hand-release pushups) will be the final exercise in this workout. (There may be a few who make it back to the deadlifts, but this will get most of the athletes.) We want to really avoid the infamous “No Rep” (meaning an incomplete movement) during these fatigue-inducing exercises. Think of driving your heels up, squeezing your butt tight, and locking out your shoulders.
As the clock winds down, send it with everything you’ve got. You’re in the home stretch, the finish line is waiting for you, and the floor will be a great place to die a little bit, knowing you gave your all and pushed yourself through an incredible first preparation workout before the 2022 CrossFit Open.