CrossFit Open Workout 16.4

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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

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.  

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height of the handstand push-up marker, the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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 (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
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
 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
 

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
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

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
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

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

"Chachi Arcola"

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Strength
Front Squat
3-3-3-3-3

WOD
Teams of 4
3 Rounds
15 Wallballs
20 Sit-ups
15 Kettlebell Swings (2,1.5)
12/10 Cal Assault Bike/Row

– This is a stadium style workout. Each team member starts at a SEPARATE station. Complete the assigned number of reps and take a knee when finished. When everyone takes a knee, the entire team may then rotate to the next station. This workout can be done in teams of 2 or 3, with empty stations.

Level 2- (1.5,1)
Level 1- 10-15-10-10/8

"Jerkstore"

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Congratulations, Castro…you porked us! This round goes to you (jerk).

OK kids, we obviously have some limitations with this summbitch…thanks to the bar MU's. We will have a solution to this so that all Rx athletes will be able to complete 16.3. That just ain't gonna be tomorrow...

So all of which to say, we will have a regular Friday WOD (see below). Scaled athletes looking to get a first shot in at 16.3 will of course be allowed to do so. Or, since the scaled version of this movement is jumping C2B, you might want to take some time anyway to get used to the movement. 

More to come, beasts! Apologies for the hiccup here…but as the great William Belichick once mumbled: "…grr…is what it is…"

Strength
Every Minute on the Minute for 10 Minutes
1 Squat Snatch
2 Overhead Squats

Level 1- 1 Power Snatch
2 Overhead Squats

WOD
15-12-9-6-3
Back Squat (135,95)
Burpee Pull-up


Level 2- (115,75)
Level 1- (65,45)

"Captain Winky"

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Turkish Get-up's
10 Turkish Get-up's (5 each side; shoot for heavier weight ONLY if form is solid)

Strength
1. Push-press
3-3-3-3
2. Push-jerk
1-1-1-1

WOD
12 Minute AMRAP
10 Box Jump Overs
5 Deadlifts (115,75)
5 Hang Squat Cleans
5 Shoulder to Overhead

Level 2- (95,55)
Level 1- (75,35)

*if you break up the reps during the complex stop and complete 2 burpee lateral hops over the bar before picking up the bar again

"Thank You"

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When Erin and I spent some time at a retreat in San Diego last winter, we listened to a talk by a respected Navy Seal Captain named Bob Schoultz. His talk centered around a few topics: personal ethos, reasons for living; legacy; death. Heavy concepts, I know…but as we celebrate our first full year at CrossFit Kells today, and our time spent with all of you, we are a little reflective!

One of the exercises Schoultz walked us through was the concept of writing your own obituary. He has done it a few times in his life, and he encouraged every person in the room to do it. He discussed how powerful an exercise it is, particularly if you dedicate to it the time and attention it deserves (btw I have yet to do it myself; it is on my 2016 To Do list with a completion date of 6/3/16). 

Having done plenty of research on the topic himself, Captain Schoultz dug into one very important lesson/take away from all of the books he has read and interviews he has conducted on the topic…and that is the fact that we all really only have two commodities available to us in life that really matter. 

Time and relationships. 

If you look into deathbed chronicling, stoic wisdom or just good old fashioned life & death philosophy, you will find that very few (if any) individuals give nary a flying f*#k-all about any business deals, paychecks, cars or bank accounts when it is their time to go. When people stare into the abyss, the only things that own their attention are time (how they spent it and how to get more of it) and relationships (who they spent that time with and who have they impacted in their time on earth). 

Time and relationships are the only true currencies that exist...or at least matter. 

Which brings us back to CFK and all of you.

We love CrossFit. When Peter, Erin and I decided to open CFK a year ago, it was because we believed in CrossFit's potential to impact. Impact people's physical health, their state of mind, their quality of life, and yes their relationships. 

But as we have said before...it's not about teaching and/or doing pull-ups and squats. You can do that in your own backyard. 

Don't get me wrong; the system we know as CrossFit is unbelievably effective and the best approach to fitness that we have ever seen. But what makes it truly and uniquely special? 

You. 

When I look around and take stock of the relationships that CrossFit has fostered in my life and the impact it has had on our community, I am blown away. While we beat the ever-loving-hell out of ourselves on a relatively consistent basis, it is more about CrossFit's greater impact. How we impact each other and the community around us. 


Consider CFK. Our community at large has come together on MULTIPLE occasions to work for/contribute to various charities. We have helped each other through competitions and in-house challenges. Presently, we are collectively dominating the delightfully sadistic Open workouts concocted by the evil one they call "Castro". 

And what about on an individual level?


The member who has lost 70lbs and is no longer a Type II diabetic. Their Type II diabetes is gone. 

The members who are/were pregnant, annihilating preconceived ideas about what fitness means to pregnant or postpartum women. 

The member whose primary care physician keeps calling them in disbelief to congratulate them on their improvements in weight loss and blood pressure. 

The members who have shed tears after witnessing themselves accomplish something physically that they literally never even conceived of doing. 

The members who barely resemble the versions of themselves that started a year ago (physically or emotionally). 

The members who have embraced this community as their own and who treat everyone that walks through the front door as a friend. 

…the list goes on an on for us. But the point is that CrossFit is about YOU. All of YOU are what make it an incredibly special entity. All of YOU are the reason we opened a year ago. And we consider ourselves lucky to spend the amount of time with you that we do, and to have the relationships with you that we do. 

I know I speak for Erin and Peter when I say that it is not lost on us how incredibly lucky we are to be surrounded by this group of people. We care very sincerely about each of you, and are extremely grateful that you are in our lives. The term "gratitude" doesn't quite cover it. 

Cheers to Year One in the books, and to many more to come...

-Mike, Erin & Peter

"Happy Birthday CFK"

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Here's where the monster hockey treadmill used to be

Here's where the monster hockey treadmill used to be

Coach gettin' low

Coach gettin' low

First wall ball 

First wall ball 

Today is our first birthday! What a year it has been.

We have many more thoughts to come on this…but for now - THANK YOU ALL. You mean more to us than you know….

Mike, Erin & Peter

Midline
6 Minute AMRAP
5 Strict Toes to Bar
10 Hollow Rocks
15 Sit-ups

WOD
40-30-20-10
Kettlebell Swings (1.5,1)
Burpees
Wallballs

Level 2- 30-25-20-10 (1,0.75)
Level 1- 25-20-15-10 (0.75,0.5)

"Bizzaro Castro"

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What a display kids….good lord. Great work on 16.2! Again, feel free to make it up or re-do any time from now until Monday night. For today:

Partner WOD

5-minute stations for max reps, 90-seconds to rest/record score/switch stations. Both partners work at the same time, split reps/movements however you want.


1: Wall Ball/Sit up (20/16)
2: Box Jump/Push up (24/20)
3: KB Push Press/Hollow-rocks (35/25)
4: Thruster/Burpee (45/33)
5: Hang power snatch/Double Under (45/35)
6: KB SHDP/Air Squat (35/25)

** Score per station is total reps completed by BOTH partners
 

CrossFit Open 16.2

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16.2!!! Spicy one kids…more details to come on specifics, scaling, standards, etc. 

For FRIDAY NIGHT LIGHTS, here's the deal. Tomorrow's night classes are canceled. We will be open from 4:30 to 8:00 - show up whenever you want, warm yourself up competition-style, grab a judge and a heat, and get after it!

Workout 16.2  Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 sit-ups
  50 single-unders
  15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.