2016 Reebok CrossFit Games OpenMar 18, 2016 by Armen Hammer
16.4 Strategy
16.4 Strategy
The 2016 CrossFit Games Open has taken us from grindy, to heavy, to grippy. And now we're getting chipsy. 16.4 is...AMRAP 13:55 deadlifts (225/155)55 wall b
The 2016 CrossFit Games Open has taken us from grindy, to heavy, to grippy. And now we're getting chipsy.
AMRAP 13:
55 deadlifts (225/155)
55 wall ball (20/14)
55 calories rowed
55 handstand push-ups
Sara Sigmundsdottir: 274
Katrin Davidsdottir: 246
Chipper is known as a chipper because it's like a long laundry list that you chip away at. It's also known as a chipper because you'll feel like you've been through a wood chipper after you're done. This is gonna get fun!
There aren't very many people who should attempt to do the deadlifts in big sets, so you'll want to use manageable sets even if that means doing 5-10 at a time. Just as with any pacing, you'll need to keep your rests short and in control. The same goes for the wall ball, but with bigger sets.
The row is where you can really make or break your 13 minutes. Rowing is about power output, not brute force. Being efficient on the erg will pay off huge dividends, especially if you struggle with the handstand push-ups. See what Emily Bridgers has to say on rowing:
How to approach the handstand push-ups is going to be dependent on how you feel during the workout. This workout won't feel like Diane, it'll feel more like the muscle ups during the 14.4 chipper: much harder than you remember them being. Check out what Julie Foucher has to say on handstand push ups:
Shane Farmer of Dark Horse Rowing:
Get to know Sara Sigmundsdottir even better:
16.4 is...
AMRAP 13:
55 deadlifts (225/155)
55 wall ball (20/14)
55 calories rowed
55 handstand push-ups
16.4 scores to beat
Sara Sigmundsdottir: 274
Katrin Davidsdottir: 246
16.4 strategy
Chipper is known as a chipper because it's like a long laundry list that you chip away at. It's also known as a chipper because you'll feel like you've been through a wood chipper after you're done. This is gonna get fun!
There aren't very many people who should attempt to do the deadlifts in big sets, so you'll want to use manageable sets even if that means doing 5-10 at a time. Just as with any pacing, you'll need to keep your rests short and in control. The same goes for the wall ball, but with bigger sets.
The row is where you can really make or break your 13 minutes. Rowing is about power output, not brute force. Being efficient on the erg will pay off huge dividends, especially if you struggle with the handstand push-ups. See what Emily Bridgers has to say on rowing:
How to approach the handstand push-ups is going to be dependent on how you feel during the workout. This workout won't feel like Diane, it'll feel more like the muscle ups during the 14.4 chipper: much harder than you remember them being. Check out what Julie Foucher has to say on handstand push ups:
More 16.4 tips
Shane Farmer of Dark Horse Rowing: