Chipper time! 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.
The workout is as follows:
13 Minute AMRAP:
55 wall ball
55 calorie row
55 handstand pushups
Males 225 lb.
Females 155 lb.
To step your movement prep up to the next level we partnered with our good friend, Dr. Ryan DeBell, from The Movement Fix to show you how to prepare yourself for the 16.4 CrossFit Open.
Head over to his website to check out more details than the video on prepping for 16.4.
He was also kind enough to give the pureWOD athletes 10% off of his movement workshop (probably near you soon) with coupon code OPEN2016.
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.
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. Try not to use your arms as you're going to want to save them for the HSPU. Try 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 trying to get at least one cal per row.
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.
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 trying. Efficiency. Efficiency. Efficiency.
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 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 trying 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 any more questions, comments or need any more personal attention? Get to me at firstname.lastname@example.org before you hit this workout and I will try to respond ASAP!
For 16.4, we partnered with our friends at Freek Strength for a massive giveaway to take care of your beat up and ripped hands. Their liquid chalk (grip glue) is pretty magical stuff.
Included is Freek Strength's Grip Glue and a pair of wraps. This package retails over $50!