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re: 2016 Crossfit Open Workout Thread (Updated with 16.5)
Posted on 3/17/16 at 10:35 pm to LSUAlum2001
Posted on 3/17/16 at 10:35 pm to LSUAlum2001
my DL is strong but i had some back problems last year. Im feeling 100% but shite. Im just going to take it slow. I cant do but a few HSPU so my goal is to get to the row
1
Posted on 3/17/16 at 11:04 pm to Lester Earl
I've been working on strict HSPUs recently. I can pump out 27 out of the gate, but that's to failure so I won't even try that.
If my arms/shoulders aren't toast (and I get there), I'll try 8 quick reps for 7 sets (-1).
Make sure, when you are setting up the tape for HSPUs, that you tuck your shoulders down to drop the tape line a little lower. Every inch counts.
If my arms/shoulders aren't toast (and I get there), I'll try 8 quick reps for 7 sets (-1).
Make sure, when you are setting up the tape for HSPUs, that you tuck your shoulders down to drop the tape line a little lower. Every inch counts.
This post was edited on 3/18/16 at 7:52 am
Posted on 3/18/16 at 6:59 am to LSUAlum2001
so many 55s...... damnit castro
Posted on 3/18/16 at 7:22 am to maisweh
Not really looking forward to this one. Short people don't handle wall balls and calorie rowing well.
Posted on 3/18/16 at 10:15 am to Dan Bilzerian
quote:
It's going to be some shite workout like..
27-21-15-9
Rowing (cals)
Wall Balls 20/14
Strict HSPUs
Box Jumps 24/20
20 min time cap
I'd rather the 27-21-15-9 format (72 reps each) than a chipper, but I like it. The hardest thing will be going from DL to wall
balls.
My plan for both DL and Wall Balls will be this rep breakdown: 15-13-11-9-7 = 55. Start with a relatively decent sized set, 15, and drop 2 reps for each set over the next 4 to finish all 55. Get to rowing (hopefully) in the 6-7 min range.
This post was edited on 3/18/16 at 10:17 am
Posted on 3/18/16 at 10:19 am to Dan Bilzerian
quote:
The hardest thing will be going from DL to wall
balls.
this killed the Air force guys that also did the workout last night. they were spent.
then again they looked pretty small, and DL may not be their strong suit
Posted on 3/18/16 at 10:25 am to Lester Earl
quote:
then again they looked pretty small, and DL may not be their strong suit
Yeah. I watched one of the AF guys struggling out of the gate. He was doing singles very early.
I dropped by the gym this morning and a handful already tried it. The best total so far was 200. I moved over to a set-up 225lb bar and pumped out a quick set of 5 without warming up and wearing jeans. I jumped over to wall balls and did a set of 10. I can already tell my struggle will be there. The goal for me is 2-3 minutes to complete the DLs and 3-4 minutes to finish the wall balls.
This post was edited on 3/18/16 at 10:27 am
Posted on 3/18/16 at 5:39 pm to Dan Bilzerian
Get your lower back ready, baws. I don't think I'll be redoing this one Monday. That one is a total body workout
Posted on 3/18/16 at 6:31 pm to BigPerm30
quote:
BigPerm30
Just finished it. Did 165. Got to HSPUs with 2 seconds. Wasn't sure I'd do that well. Will not redo Monday!!!
quote:
Get your lower back ready, baws
NO DOUBT!!!
Posted on 3/18/16 at 6:32 pm to CMBears1259
I'm going to do 16.4 for the first time tomorrow morning. Not looking forward to wrecking my lower back because I have a 5k Sunday morning.
Posted on 3/18/16 at 6:45 pm to AbitaFan08
quote:
I'm going to do 16.4 for the first time tomorrow morning. Not looking forward to wrecking my lower back because I have a 5k Sunday morning.
I'll let you know how I feel in the morning. It was tight about twenty minutes after I finished but it feels good now. I got 194. Once I hit the hspu wall it was all over.
Posted on 3/18/16 at 6:47 pm to BigPerm30
How many deadlifts is it? Time?
Posted on 3/18/16 at 7:04 pm to SabiDojo
quote:
How many deadlifts is it? Time?
55 DLs. What you mean by time? I finished DLs in under 4:30 minutes.
You have 13:00 to finish the whole workout.
55 DLs
55 WB shots
55 calorie row
55 HSPU
Posted on 3/18/16 at 7:06 pm to CMBears1259
what's your DL 1RM?
Posted on 3/18/16 at 7:09 pm to BigPerm30
I did the 1st 10 unbroken, but singles after that. Our gym owner puts out a strategy sheet for each workout. His suggestion for the DLs was to do singles pretty much the whole way through. It works and there's no shame in breaking it down to singles. All the top guys at our gym have basically done singles for the workout.
Posted on 3/18/16 at 7:28 pm to CMBears1259
55 DL's of 250 pounds?!
Posted on 3/18/16 at 7:29 pm to SabiDojo
225lbs
Posted on 3/18/16 at 7:42 pm to AbitaFan08
I got 180......got to the HSPU with 90 seconds left. Did 10 unbroken then 5 unbroken
Posted on 3/18/16 at 7:50 pm to Lester Earl
quote:
what's your DL 1RM?
We do testing on different movements/exercises/WODs twice a year. Last time was in November. I did 385, but my back was getting tight so I stopped. My previous 1RM on DL was 435lbs IIRC. I have it documented on my computer, but can't confirm right now.
Posted on 3/18/16 at 8:56 pm to CMBears1259
single reps on dl may not be a bad idea, I was gonna shoot for sets of 5 reps but I may go with the singles strategy or by 2's. How far did you get on the calorie row?
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