CrossFit Games Open Event 16.5…Game Day!
Get Invictus Athlete coach Heidi Fearon’s guided visualization for CrossFit Games Open 16.5 here.
A.
CrossFit Games Open Event 16.5 Warm-Up
10 Minutes of Assault Bike or Rowing @ 70-75%
Then. . .
Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps
Then. . .
5 Minutes of Assault Bike or Running @ 80-85%
Then. . .
Three sets of:
Banded Lat Stretch x 45 seconds per side
6-8 Rocking Box Bridges
Shoulder Mash x 45 seconds per side
Finish with. . .
Three to Five Sets of:
30 Seconds of Assault Bike, Run or Row @ 90%
Rest 30-60 seconds
B.
40-54:
@ desired pace of 16.5
6 Thrusters (95/65 lbs)
6 Bar-Facing Burpees
4 Thrusters (95/65 lbs)
4 Bar-Facing Burpees
2 Thrusters (95/65 lbs)
2 Bar-Facing Burpees
55+:
@ desired pace of 16.5
6 Thrusters (95/65 lbs)
6 Bar-Facing Burpees
4 Thrusters (95/65 lbs)
4 Bar-Facing Burpees
2 Thrusters (95/65 lbs)
2 Bar-Facing Burpees
C.
“CrossFit Games Open Event 16.5”
40-54:
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lbs)
Burpees
55+:
21-18-15-12-9-6-3 reps for time of:
Thrusters (65/45 lbs)
Burpees
——————————————-
Strategy Considerations and Resource Links for Event 16.5
Heidi’s Guided Visualization for 16.5
Please click on the following to access the Strategy and Preparation notes that are normally reserved for our personal coaching clients: 16.5 Strategy and Preparation Notes
Videos of Burpee Pacing Strategies:
Fastest Bar Facing Burpees
Fast Bar Facing Burpees
Paced Bar Facing Burpees
If you have any questions, please drop them into a comment on the blog and we will be sure to answer them on Friday morning.
Did 16.5 today in 12:36. Pretty happy with this as its a 2:30 min pr from 2014.
I broke up my thrusters in 2 sets until I hit the 9’s and just kept moving on burpees. This is such a suckfest!!
The Open is done for me and unfortunately no Masters Qualifiers for me this year… But I’m excited to take a little rest, regroup and be ready to work!! The Open exposed many of my weaknesses so I’m happy to get working on them!!
Great Job everyone and good luck to everyone moving forward!!!
Great job Holly! Can’t wait to see what you do in the coming year!
Great job! I like your attitude.
Super job Holly!!
22:55 in 2014 to 17:22 today. Happy with the improvement, but not satisfied. Looking forward to another year of training and 17.1!
Did 16.5, improvement of 11 seconds to 16:39 from 14.5. I am pretty sure I am going to have to redo as I am on the bubble at 170 prior to 16.5. My splits were as follows, 2:33, 5:48, 9:43, 12:41, 14:59, 16:16, 16:39. Thrusters are not my best movement and they killed my wind for the burpees. I am not sure what I will do different, did 21 UB, then 9 and wheels fell off and just kept moving.
3:20 beter than 2014! Happy with that. Feels like I could have pushed a bit harder with thrusters but def need to work on my engine. Burpees killed me, while I thought it would have been the other way around?!?
7 minute improvement from 20:59 to 13:10! Very happy with this score. That WOD was a grind!! Congrats on the great scores and a good open everyone. Have a nice Easter weekend. Aloha!
12:52. 20 seconds slower than 2014 which is frustrating as I know I am fitter and stronger. Frustrated but I gave it everything I had today. Just not my day.
How did you pace it Leticia?
21’s done at 2:34
18’s done at 5:10
15’s 7:32
12’s 9:38
9’s 11:15
6’s 12:24
3’s 12:52
All thrusters UB, never stopped on burpees but they got slow. My cardio was fine, it was all muscle fatigue that got me in my triceps and quads. I was surprised when I looked at the clock that it was slow as it was.
Awesome job Leticia!! I feel like muscle fatigue is what caught up to me as well. My wind was ok, I’m just not great at high volume reps.
You have had an amazing Open!!! Get after it girl in the Qualifiers!!!
Those are pretty consistent times – if you do hit this one again, I would ask that you be a little more aggressive on picking up the barbell after your burpees and pushing that round of 15 to be a bit faster
So… I did 16.5 today. I don’t have anything to compare to. My time 11:26. I can do better. I will redo Monday. That is all for now. Good job everyone! Have a Happy Easter! or Passover. or just a darn nice weekend.
Whew!! Very fast Tracy!!! Solid time!! You are impressive– good luck during the Qualifiers!!???
12:24. Pretty happy the opens over……. I really like having the weekend off!?
Nice work Jay! that is an awesome time! Now go relax and have a great weekend. You earned it! 🙂
Tracy, I think Nichole is right, you should aim for sub 11. You will own this one. Btw, I get to come back ur way for a few weeks. Should be there on Monday or Tuesday!
Yay! what time will you be there Monday? I am re-doing this one for sure!
Not sure when I’ll be there, what time r u redoing it?
So DOMS has hit me… and now I am unsure that I should redo it! My arms are so sore I can hardly bend them. Pain!
Ok. I will be at cfa on tuesday
Great job everyone. I haven’t posted much during the open but have been checking in. 2 years ago 13:48. Today 11:55! One and done on this one. Thank you for all of the spot on coaching! Nichole you are an awesome coach. Keep training hard everyone. Best of luck to those who move on to the next round.
Wow that’s fast! Nice work!
11:54 fist time at lower weight. 14.5, 15:50 w/65# I think burpees could be faster. Will try again
Nice work Litsa!
Just finished my first open. 16.5 first time doing this 18:00
Thanks to this Masters program and our crew, Cheryl Brost, Al Police, Kincaid Krizek and coach Andy Huebner for all the encouragement. Training starts for next year, learned a lot about myself and weaknesses I need to work on. Looking forward to the next open.
Congrats to all the amazing athletes that are part of this program. Keep up the quest for the best you can be.
Nice work Ed! You’re doing awesome. Love our crew.
Congratulations Ed! So much improvement youʻve made! Keep up the hard work! And Yeah, I love our crew! 🙂
17:12. 3:46 improvement…felt really good!
Awesome improvement!!!!o
Thank you Nichole. So excited!
Fantastic work Cheryl! That is quite a PR keep up the hard work!
Thank you Tracy!
12:52 – wow that was a gasser. Was hoping for under 12 but being I stained my back Monday in 16.4 I’m SO happy to have been able to do this one and stay in. Off to level 1 certification now. Best of luck everyone and have a fantastic weekend.
13:08, better by 1:10 from 2014. I am sitting at 248 in 45-49, so figure I have to come in the top 100 to move on, so looks like a re-do for me. I will try to not break up any of the thrusters next time, just give it 100%.
How much did you break them up? That’s a great time.
Hi Kincaid, For the thrusters I did 21, 12/9, 9/6, 8/4, 6/3, 6, 3. I was hoping for 12:30, but loss the pace on the 15’s. You were the same time, how did you do them?
16.5 – 21:02, feel like I really need some help on my endurance.
Just keep working on it. I had close to your time in 2014 and shaved off 7 minutes this year.
Congrats Kincaid, and thanks for the encouragement.
16:43. In 2014 I got 20:22. Happy with the time today but I felt I could have done better with another day rest or two. I do not feel I was fully recovered from Wednesday’s thruster/mu combination. I love the progress I have seen this year and look forward to another off season to continue to work on getting stronger.
Great improvement Dean!!
Thanks Nichole! Just need to keep working on getting stronger for the 2017 Open.
13:07. 20 sec faster than 14.5 felt like a one and done day. Thrusters were smooth, it was the burpees that I felt like I was in mud.
I guess I’ll try again on Monday
Every sec counts
I have not completed this workout before… I was only just beginning Crossfit in 2014. Nichole I have no idea what is a realistic goal for me. Do you have any ballpark estimates as to what I might shoot for? I like both movements and feel as though we have done lots of workouts with thrusters such as Sage and such… but I really don’t remember doing this specific workout in our training. Maybe this is a silly thing to ask and I should just do. I just really want to be once and done to get back to training.… Read more »
You are going to kill this one Tracy…this has your name all over it from what I can gather. Best of luck!!!
Aww thanks! I don’t know never did it! What is your first name? Sorry I don’t know it I should. LOL
You are too! Best of luck! Have fun with it! It’s the last one. Yay! and then Easter Break. 🙂
Tracy, if your past post are any gauge of what you are capable of, YOU ARE GOING TO OWN 16.5!! Good luck, and have a good break
Hey Tracy,
I think you are capable of being sub 11 on this!
Ok going for it
I don’t want to limit your expectations but the 2014 scores cangive you a sense of range. Particularly some of the regional level women at that time.
18:15, about the same as 14.5. Man I hate thrusters, suck the life out of me. One and done. I used to say this wasn’t a tall mans work out, but many of you are as tall (if not taller) as I am, there goes that excuse!
Off to Florida for the week. Good luck everyone.
11:52- although a minute faster than 14.5, Un broken was the wrong strategy for je. If I learned to pace id be dangerous. I broke 21s- 18s in 3-5s. Always kept moving on burpees. One and done so hope it’s enough. Off to Prague for the weekend.
That is super fast! Way to go! Have a safe trip!
Damn that is fast.
Congrats Corey! Great job
Have so much fun in Prague!
Plan on it Nichole! Then refocus for qualifier in 3 weeks hopefully
Great time.
Great job!
Thanks Pete. Interested in what you did/do.
I going tonight, last workout big crowd coming to watch, I tested out the 10-11 min pace earlier today, as long as I can control my emotions this one should go pretty smooth.