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.
At ideal speed for rounds of 21, 18 and 15 reps…
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
Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
95/65 lb Thrusters
Bar-Facing Burpees
D.
Spend 10-15 minutes of light movement on the Assault Bike, Concept 2 erg, or jogging.
——————————————-
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.
15:47 RX
Where is Ruben at?!
9:04
Josh is a STUD. Give that man a pat on the back for me and a job well done. Dang insperation!
Wow! That relaxed attitude served you well! Awesome work Max. Looking forward to having you in SoCal!
Tino man can’t wait to meet you and all the Staff. I hear nothing but great things from the Seip’s about the gym. I’m looking at moving closer to the San Diego area so I can frequent the gym more often. Just have to get there and feel out the area.
14.5=11:11
16.5= 10:20
Sitting in 10th going into this weekend. Not sure if I should redo this on Sunday… I honestly don’t know how much more I can squeeze out. This pure engine stuff murders me.
Great work Beth! The engine stuff hurts EVERYONE, I wouldn’t doubt your capabilities 🙂
Thanks Tino! I’m always working on being more confident 🙂 Probably will redo tomorrow afternoon, see if I can tighten some things up and get down to 10min or less
11:38 I was dying inside
10:37.
Bar Facing are my worst Burpees. I think I really need sub 10 to stay top 20 but I don’t know if I’m capable of sub 10 but I need the closest possible time to 10 minutes.
Sub 10 Monday. Got to leave it all out there!
Yea man you have to do what Tino said. You have to just get nasty, my buddy and I were talking about how Crossfit athletes are becoming the masters of pacing. Forget that after the 18s but don’t let the clock run away from you to much. My goal was sub 9 I fell 5 seconds off pace on the 21s and then I was 12 seconds off pace after the 18s. But I was at about 85% output after the burpees. Then I made up for it on the 15s and just did not dig hard enough cause I… Read more »
Thank you max. Really appreciate the support and message. I will fight for sub 10 !
Max where are you on the leaderboard ? I’m trying to look you up to follow on the games site ?
My name on the leader board is Tom Brown my affiliate is Shogun. Have not posted my last score. I was 13th in Asia.
14.5 = 13:10
16:5 = 9:53
Very happy with this improvement, did this in a faceoff against some tough crossfitters in my box, was very fun and painful!
Smoking fast!!
Was behind my 14.5 split at the 12s today so I quit (first time ever quitting anything). Was trying stepping OUT and in on my burpees bc that’s what I did on 16.1. My usual jumping out/in seems slow. I need some recommendation on this please. In testing, stepping out was just as fast and seemed more efficient but I guess that speed is not sustainable…
14.5= 9:46
16.5= 9:39
Pretty amazed with Bridge’s performance as I was in the set of 12 burpees and looked at the clock at 7:15
Great time, you were pretty dang fit in 2014 as well.
Still got it. For the record the other sub masters went 90 seconds better. Who said age slows you down 🙂
16.5 = 11:15
14.5 = 13:45
Thrusters didn’t have rhythm. Burpees were consistent. Would like to redo.
Solid improvement Tyler!
Thank you!!
14.5- 13:36
16.5- 10:26
Pretty sure it’s impossible for me to make regionals now so I might not redo it. I broke the thrusters up on 18’s and maybe on 15’s too, I’m not quite UB caliber yet, or maybe I am…
Woke up super sore. Think it’s probably because I got a massage yesterday . And she worked on my quads because my knee tendonitis was hurting a lot this week. So I think it seriously impaired me for my leg drive and endurance. And for whatever reason my left shoulder kept popping . And it was PAINFUL. Don’t know why that was happening . Didn’t have any issues with the thrusters on Tuesday . Anyways 12:45 is my time. Want to redo it depending on how I feel on Monday. Going to take the weekend off and ice plenty and… Read more »
In future I would recommend holding off the workout until you feel optimal. You do more harm than good both physically and mentally by trying to push if your body is not responding. Rest up and hit it hard Monday!
14.5: 14:00
16.5: 10:23
Solid improvement!!
Damn Jake! Great work!! Like Kyle thats a damn solid finish to the Open. You should be extremely proud of your efforts!
Thanks Tino! Ready to put this year behind me and get another solid year of training in. Thanks for all that you guys do!
Good job Jake, wasn’t nearly as bad this year eh?
Still bad, just fitter this time around haha
So I built to heavy clean since I’m doing a masters comp next Saturday (35-39) (I’m 34 but 35 April 12th…). I hit 180# which is my max and I’ve been doing my % off of 175#. I attempted 182# all the times and I can get it on my rack but cant stand. ?? (there’s a max clean in the comp) 12:32 for the Open workout. My shoulders are still tender. Felt like my thrusters were better on Tuesday. Thrusters were UB. Thanks for all the mental prep with these grueling Invictus athlete workouts. These gasers are my least… Read more »
Thrusters felt A WHOLE LOT better on Tuesday . Don’t know what happened
13:18 wished I done better but I got it unbroken and that’s what I wanted to do. I’m hapoy with the work I put in for my first open and I’m looking forward to the offseason training. Thank you Invictus team!!
And congrats to everyone that is moving on to regionals!!
Awesome first Open Alan. Excited to see your continued progress over the coming months.
16.5 = 12:41
One and done. I gave it all I had. Got 13:54 in 2014. Meanwhile, my wife got sub 10min this morning haha.
Thrusters are a tough movement for me and I went UB, so I’m pretty happy with my effort. Good luck everyone!
Great work but you were over shadowed by your other half she crushed it!!!
Haha right!? She’s not the best at keeping up with posting, but she’s an Invictus follower as well
16.5=>14:49, did this wod in my first yr of Crossfit in 2014 and took me 20 mins. Thanks for the awesome programmong to everyone at invictus. Ive improved more in the past couple months than the previous 2 years. Excited to continue this programming to test my metal and see what im capable of, also good luck to everyone else this weekend!
Awesome finish Noble! Great seeing your progress over the last two months and look forward to seeing it continue.