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Coach Vic here with your tips and strategy!  I completed this workout with the other coaches Thursday Night, and it was brutal!  This one is CrossFit’s Chipper! Ready for the 2016 CrossFit Open Workout 16.4? You're going to need to be ready as 16.4 is a grueling 13 minute battle. 

STRATEGY

16.4 is a beastly chipper which begins with a relatively heavy pull.  

Below is a summary of tips for this workout: 

MANAGE THE PULLS

Have a game plan of how you're going to break up the deadlifts and stick to it. DO NOT just go all the way through unless you can easily pull all 55 at once. Think something like 15-10-10-10-10. Don't yank without thinking.

If you're not super comfortable with heavy deadlifts, make the sets lower than you would think. This is a lot of volume at a relatively heavy weight.  

DeadliftStart-2016012723030493_DMR_AT5Y0802.jpg

 

SLOW AND STEADY ON THE ROW

If you're going to have time for the HSPU: Don't yank away like a madman here. Pull big on the rower and push with your heels. Minimize the use of your arms as you're going to want to save them for the HSPU. Aim to get at least one calorie per row and hope that you get some doubles. 

If time is running out and you're not going to make the HSPU: Don't worry about arms vs legs and get as many big pulls as possible. Same information goes here where you should be aiming to get at least one cal per row. 

 

REST INTELLIGENTLY

Have a plan in between your breaks of deadlifts, wall balls and HSPU (if you're beastly enough to get there). Drop the bar, breathe five times, then pick it back up. Drop the wall ball, breathe three times, then pick it back up. DO NOT waste time staring and wishing that the workout is over. Keep moving and keep managing the movements.  

REDLINE TIMING

If you're an elite athlete or average Joe, this probably won't be a big deal. Just keep moving and break up the reps in all the sets in submax loads. Keep moving. Keep resting. Keep moving.  

CONSISTENT WALL BALLS

Toss that ball high enough and don't waste reps. With a possible 220 reps in this workout, you want to be efficient. Aim higher and make sure you hit that target. Receive the ball and pop back up. 

If you don't think you'll be able to get the next ball up, drop it and don't waste the energy. Efficiency. Efficiency. Efficiency. 

FUEL APPROPRIATELY

This has been a common theme with this Open -- EAT SOME CARBS! Your body is going to be glycolytic (using carbs) very early on in this workout and this is very taxing on your nervous system.  

RECOVERY

Recovery from this workout will be a daunting task. 55 heavy deadlifts is not something that you recover from very lightly.

Your CNS will likely be taxed so take the next few days to cool out, sleep and rest. Eat a huge meal after, get those carbs in and take it easy. 

If you're aiming to do the workout twice, give yourself a few days to be fresh. A Friday/Monday split should be okay, but anything less than that and you will probably not be recovered enough.

Have FUN and Good Luck CrossFit Hard!

-Coach Vic

 

Crossfit Games Open 16.4

What are you most looking forward to in today's WOD?

16.4 open warm--up

Warm-Up
Assault Bike or Row 10 minutes @ 70-75%

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

Metcon (No Measure)

Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

Metcon (No Measure)

Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds

CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Out of Town WOD

For Time:
100 Push-ups
100 Sit-ups
100 Squats

 

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