CrossFit Games Open Event 16.4…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: Invictus 2016 Open Guided Visualization Workout Bundle!
A.
CrossFit Games Open Event 16.4 Warm-Up
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C.
Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds
D.
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
E.
Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck decompression.
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Strategy Considerations and Resource Links for Event 16.4
Heidi’s Guided Visualization for 16.4
We’re mixing it up again on you all this week and providing you with access to written notes! I know this is rough on some of you who don’t read well, but with 10 pages of written notes we may not have been able to get videos uploaded before some of you tackled 16.4. Please click on the following to access 10 pages of notes that are normally reserved for our personal coaching clients: http://bit.ly/Invictus16-4PrepNotes
Finally, we asked our friend Shane Farmer – who is away on vacation – for tips on how to approach the rowing for 16.4. Shane is our rowing coach at Invictus, a Concept 2 Master Coach and the founder of Dark Horse Rowing. Here are Shane’s tips for this event: http://youtu.be/6b6S4qnb7hY
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.
220 today (233 Friday). Slightly faster tiebreak but HSPUs were tougher today. Just didn’t have it. All good, on to the last one!
244 7:47
15-10-10-10-10
55 ub
1050 up to 1150 on row
25 then 10 down to 3s and 2
had a little over a minute with deads
242 strict HSPU
If you can kip you will increase this score massively Max!
We will see Monday hopefully I recover well enough for the deadlifts.
You smoked the deads. What sets did you do ?
30/15/10 for the DL
249. 7:17 tie breaker. Done at work. I’ll do it again Sunday when I’m not working. HSPU took me forever.
235 8:02 tiebreaker
HSPU took way too long
Did 15 DL in 30s
Need to get to that wall faster dude!
Yes sir, going to redo and push some things…I just need a minute with the DL
218. Tie break 7:03
I know I need to get deep into the deadlifts to stay in the top 20 but HSPU are a huge struggle for me. I’ll have to hope I can improve a lot next time.
Was it the standard that got you?
Not this year coach. You made me do a ton and I really focused on keeping my legs together and staying tight all year.
I think my sets were 15-10 then 5s for a couple before I had to do what I could with 3 and 2. I had 6 minutes for the hspu. I know you’re not big on planning breaks but any idea how I can attack it better and get to the deads. This is the week where either I stay top 20 or drop out of having a chance. Thanks coach
214. 8:04 Tie breaker. Will redo this workout. Had no rhythm on wall balls. Lots of no reps on HSPU due to the heel to wall target.
233, tiebreak 8:46
Started off with 23 HSPUs. They felt great! I definitely need to get that tiebreak time down. Need to push harder on the wall balls (did 10s) and row (between 900-1000 cals/hr). Will give it another shot Monday!
Damn that’s a big opening set!! If you can get there earlier you will have a bunch of time on the second set of deadlifts!
I hear ya man! Going to just push the row and wall balls harder. That should give me the time I need
242… Exceeded my goal! Was a little worried about this because it has 3 things I’m generally not great at (high rep deads, wallball and rowing). Thank you guys for the great programming… Was able to hit big sets on everything, even a set of 25 to start the hspu! Hopefully this will hold well in the region and I won’t have to redo 🙂
Yeah!! Awesome work, now stop undermining yourself 🙂
Will do Coach 😉
That’s amazing beth! Well done!!!
Thank you Charlie!!
239 tiebreak 7:30. Hspu took me 4:45. Struggle with the Hspu standard. Deads,wall balls, and row were cake. Did 19 deads in 45 seconds at the end
Nice work dude. Some good learning with the HSPU standard. If you redo I’m pretty sure you will be close to finishing those deadlifts!
234 tiebreak 8:47. Had a strategy… Came out way too hard. Need to be more conservative on the deads. Will retry on Monday with a different strategy. Think I could do a lot better with the right strategy.
Damn that’s a big opening set! If you can get there earlier you will have a bunch of time on the second set of deadlifts!
16.4
236 tie break 8:21
Have been at a physics conference in Baltimore since Tuesday so taking today to get back into the swing of things. Will do 16.4 Saturday and Monday
From Wednesday
Back squat: 335×5/355×3/375×1/345×5/365×3/385×1
stayed conservative
Front squat
245/265/280/300/315/330/dnd/dnd
Positioning and weight felt good
By the way…The written notes were brilliant thank you and the little deadlift tutorials!
I got to the 43rd hspu so 204 reps I think…
That was with 4 hours sleep being stuck in traffic half the day and poor state of nutrition and hydration .
I am aiming to finish the round on Monday and some extra deads if I can…
This workout has all my weakest movements in apart from hspu so would be happy if I can achieve my goal on monday
With some better preparation before hand you will feel much better going into this. Trust your fitness and push the pace!
Thanks tino…yes I think so too 🙂 will be ready to go Monday hopefully!! My hamstrings today though!ouch!
212 reps. With 9:08 tiebreak
Just call me sand bagger! That sucked. Definitely have a solid game plan for Monday though.
Hey Alan, what would you do differently? I need to break my HSPU’s a little more from the start.
Same for me kyle
I’m gonna go harder on the deads and wall balls cause those were easy and I went into the row not really fatigued. And then go straight to the HSPU and get a set out right away. Probably do 20 at first on Monday and then 10 10 10 5. I tried sets of 15 and was just a little too much today. I wanna get a decent way through the deads on second round.
Two nineteen
Kipping HSPU have humbled me.
Need to get to that wall faster to give yourself time to get through the HSPU then crush the deadlifts!
I used 2 25’s with an abmat in the middle. I sunk into the mat and rested for a lot of the reps, which added a deficit. I think I’m going to use a few yoga matts next time so my head doesn’t sink in. I also feel like my strict might be better.
would recommend using a gymnastic mat with some padding. Also I would stay clear of strict unless your kip is way off. You will burn out way to fast.
16.4 : 270 ! Was so close to finished the deadlifts arrrr….
Felt great , followed the second pace and even was better to get to the hspu, and a little bit got behind there.. Because of the stupid tape getting off like 3 times.
My back is feeling great, feel my gluts good!
I still don’t know if to do again, I’ll wait for Monday to see some scores.
Solid score Sam, what was your tiebreak?
Thank you! 6:35
Awesome work dude!!
Thanks Tino
A. Done
B. Done
C. Done
D. 185 reps
E. 10 mins done