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Friday 3/18/16

17
Mar

Friday 3/18/16

Testing Day

CrossFit Open Workout 16.4 (RX’d)

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

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Note from the Coach;

We will only offer these 2 variations of the workout. Due to the number of rowers we have we will be running heats in all classes. Scaled folks will go first, RX second in the normal classes until “Friday Night Lights” beginning at 5:30. Below are some tips I received hot off the press from my coaches at OPEX. Let get after it!!

STRATEGIES

-Keep your chin down/tucked during deadlifts to reduce cervical aggravation that is also inevitable from WB and HSPU

 -Unbroken is NOT critical on deadlifts; Most people ought to break early; Sara Sigm. during the announcement show did 12+13+15+8+7; The key is creating constant pacing and breathing while bracing

 -Wall balls are incredibly variable in pacing strategy; The best strategy is to create constant pacing and aim to avoid large sets with large breaks

 -Your judge ought to pre-set the rower to zero calories prior to you finishing the wall balls; A moderate damper setting (4-7) with a high stroke rate (28 s/m+) will provide a different stimulus compare to the contractions necessary for wall balls and deadlifts; A high damper (8-10) and low stroke rate (<24 s/m) should only be used if you are accustomed to this

 -The end of rowing is a tiebreaker time; Have your judge mark the eclipsed time after rowing

 -Open HSPU with an extended set where you stop x3-5 shy of complete failure; Based on the standards, shortening of the lats can/will occur and reduce capacity to hit measuring standard

 -Be prepared to finish HSPU repetitions with your feet together and toes pulled towards shins to assisted clearing the foot line