CrossFit Open 16.4

16.4AMRAP · 13:00

As many reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Start CrossFit Open 16.4 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 225 lb (102 kg); 20 lb (9 kg) ball to a 10-ft target

Women: 155 lb (70 kg); 14 lb (6 kg) ball to a 9-ft target

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2016/4?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2016/4?scaled=1

Movements

Deadlift
Wall-Ball Shot
Row
Handstand Push-Up

Movement standards

Deadlifts finish with hips and knees locked. Ball center hits the target, hip crease below the knee. Each calorie counts as one rep. Head to the floor, heels above the line at lockout.

Equipment

Barbell
Medicine Ball
Concept2 Rower
Wall for handstand push-ups

Coaching notes by goal

Bulking: Heavy Chipper

Before: 4 sets × 5 Deadlifts at 75% + 3 × 5 Strict HSPU.

Pacing: Deadlifts in sets of 5-8 with short rests; this protects the rest of the workout.

After: 3 × 12 DB Shoulder Press + 3 × 10 Back Extensions.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Threshold Engine

Before: 10 deadlifts building to weight, 10 wall-balls, 1 min row.

Pacing: Get through the deadlifts and wall-balls by 7:30 to give yourself time on the wall.

After: Hamstring and quad stretch + 8 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Load

Before: 6 min easy row + hinge prep.

Pacing: A lighter deadlift you can hold with a flat back, small wall-ball sets.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: eatthegains.com 16.4 post; CrossFit South Brooklyn 16.4 post (repeated as 17.4)