CrossFit Games Open Event 16.2…Game Day!
For the 2016 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning.
You’ll be able to purchase each visualization individually for only $5.99 each, OR you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2016 Open Guided Visualization Workout Bundle!
A.
Warm-Up
5 Minute Row or Assault Bike @ 60-65%
Rest 60 seconds
4 Minute Row or Assault Bike @ 65-70%
Rest 60 seconds
3 Minute Row or Assault Bike @ 70-75%
Rest 60 seconds
2 Minute Row or Assault Bike @ 75-80%
B.
Mobility Drills
Prioritize any areas that you know are an issue, but consider these four essentials for your ankles, hips and thoracic spine and front rack.
C.
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females.
followed by…
5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans (135/85 lbs)
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans (185/115 lbs)
*Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep.
D.
“CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*
Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)
E.
Spend 10-15 minutes flushing your legs with light biking or rowing
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Strategy Considerations and Resource Links for Event 16.2
Heidi’s Guided Visualization for 16.2
Open Event 16.2 General Guidance
Open Event 16.2 Set Up & Equipment
Chalk Placement for Fast Transitions
Open Event 16.2 Movement Considerations – Toes to Bar & Double Unders
Open Event 16.2 Movement Considerations – Squat Cleans
Open Event 16.2 Pacing Models
16.2 341 reps. Toes to bar were the whole workout for me, Surprised me.
344 14:36 tiebreak
Don’t know what happened but I was really gassed on the 185 and 225 bars
275 felt the easiest, got 5 in a minute
Any suggestions? Thinking of redoing Monday afternoon
I know this is going to sound condisending but I don’t mean it to. Go faster man, if the heavy weight felt the easiest that’s a little counter intuitive. You are 25-35% stronger than me and way faster. Go fast on the 135 and 185, try to be done with all that by 6 minutes. Dial it back on the T2B but stay on it, only 60-75 seconds. Then get on the cleans at 225, then back to the pull up bar. I think you can do significantly better.
339 tie break 13:14 then looked at 275 and then dead lifted it! I need help!!! I have some serious problems when it comes to cleans.
You should get credit for max deadlifts at your final weight hahaha
346 – had 2 minutes with 275. I need another 30-40 seconds and I’m getting to the 5th round. I failed one rep as well. I’ll need to make up some time on Monday for the re do.
toes to bar
1 – 10/5/5/5
2 – 5/5/5/3/2/2/2/1
3 – 3/3/3/2/2/2/2/2/2/2/2
4 – 5/2/2/2/2 and then singles rest of way.
Dubs unbroken.
Cleans all singles.
Any feedback to help me find that extra time to finish the cleans ?
From the person I watched make it to that round, they did huge chunks of TTB. Nothing less than like 3 and that was in the 4th and 5th round. His 1-3 rounds were all 10-15s and first round UB. And great job man. I hope you get to that 315 Monday.
Thanks Brian. Toes to Bar are pretty good for me but I can get burnt out quick and end up with small sets so I tried to stay active with smaller sets from the start. I have to hold on to at lest 3-5 late in the workout. The singles and 2s hurt me with time.
Keep the toes to bar sets sub 60 seconds then push the barbell. You’re strong there and it’s where you can make up time.
I think round 3 and 4 toes to bar sets were 2 minutes maybe a little more. Do you think I should try small sets or go bigger ? Grip became a small factor and then on the barbell is where I started to elevate my heart rate.
I got to the 275 barbell at 14;00. I need 13:00 or better and I’ll make it for sure.
339. 15:16 tie breaker.
Need to learn how to do heavier squat cleans with metcons or toes to bar and Dubs with lifters.
Ugh…. Need 2 more reps! Redo on Sunday with less time on the round of 145#. Also think I played the T2B too safe and broke up sets too small, too early. Need to get in that last round! Had 2 misses at 175 being stupid. Makes those and I’m there!
Keep those toes to bar sub 60!
340 – gotta redo and do smaller toes to bar sets from the beginning. Tie break 14:25
16.2
339 reps TTB were great until the 4th round that 225 smoked me. Took everything go has to just finish the TTB and Dubs. Had about 12 sec for one attempt but I didn’t have anything left. Might redo Monday
339. Wanted to get into the 9s but missed my only attempt. Pretty disappointed
Rounds were 2:45/6:37/11:55. Started 7/6/6/6 on ttb and just died. Clean position felt decent. But legs were jello by 12 mins.
Got to 341. Not sure how this will hold up but think this is one and done for me. I chose to use lifters since I knew the squat cleans were going to be the hardest for me. Didn’t seem to slow me down. Dubs UB 15/10, 10/8/7, 10/8/7, 5/5/5/5/5
Got to 340.. I dunno how that will hold up.
354….5 into 175#. I warmed up and wanted to hit 175# prior. Hit it once and called it good. My left SI ached a little warming up so I wasn’t so confident going into it but felt no pain when I started. #adrenaline. My max is 180# but haven’t hit that in a long time. Just don’t push it cause of my back. Anywho, overall happy with it. My first set of T2b were UB then 5s. Some 3s on third and 4th set. Mentally 145# was ok cause it was less reps and I had extra time. Like the… Read more »
Great job Shely! Happy that you got through it and back held up.
Did 16.2 = 169 reps. First round TTB: 15/5/5. DU’s finished at 1:42 Cleans finished at 3:42. Second round: first set 5, then in 3’s. This took me to much time. Finished DU’s at 7:20. Broke second round of DU’s. I am re doing it on Monday, and I would like some advise on how to get to the 225 round. Also, I want some advise on my nutrition this weekend, forts thing in mind is just eat a lot to recover from 16.2, but I also don’t want to be heavy on the TTB on Monday. What do you… Read more »
RIP Lower back.
263
Dude that’s how I felt. Solid score. That sucked. I definitely think I can do better and get into that next round. You gonna try again Monday??
I need to try again, that next T2B+DU’s will be huge, and 1 clean at 275… massive. I made a few mistakes this time that cost be a few seconds. And I think I wasn’t fully recovered from Wed.
Oh definitely! Huge!
Can’t believe those guys did so well, I’m blown away at their abilities.
Yeah that’s insane. I have a hard time believing there will be many that can finish it, but we shall see.
I triple that, this workout got tough real quick!
Well, now you know what you need to do on Monday. You need to get into that next round.
257 reps. Definitely redoing this Monday. Can’t believe I was 3 reps short of the next round. Watched my video and made me wanna cry with how much I just looked at the bar.
Wouldn’t that be 260 if you were 3 away?
Haha just checked my score. My judge screwed it up. I got 8 cleans of 225#.
Make it a learning experience, and then make it right on Monday. If you can do that it will have been a great day.
A. Done
B. Mobility done
C. Warmed up to 225
D. 255 reps, failed one clean at 225. Reached my goals though, but I may redo Monday
E. 15 mins of rowing