Friday, March 18th, 2016 CrossFit Open 16.4!
Attention Lakeview Athletes: Our showers will be back in working order by Friday afternoon. We are fixing the situation as fast as we can. If you use our showers please make the necessary adjustments. Thankyou for your patience. #CFDTEAM
“CFD Gives Back” – Fundraiser workout for Urban Initiative Save the date! April 9th! Start building your teams of 6 for this never before seen team challenge!
“Recovery Yoga” with Coach Rachel: Lincoln Square, 10-11am this Sunday! Great class to do after “Def Con” or before the CrossFit Open Training from 11-1pm!
Stretch of the week: Improve your pressing in bench, push ups, overhead and dips! Test/Retest your overhead position. Spend 1 minute per side, total 2 minutes!
Suggested Warmup for competitors doing the Open WOD:
8 Minute Quality Amrap
Row for Calories X 10 reps
(aim for the least amount of pulls as possible)
Heavy Wallballs X 10
(heavier than what will be used in Open wod)
Deathmarch X 20 ft
(stay light and focus on deep stretches)
Handstand Pushup Shoulder Shrugs X 10
Every minute on the minute: 6 Rounds (18 Minutes)
1. Deadlift or Sumo Deadlift with pace X 5 (pace: 1320)
(building in weight each round)
2. Single Arm waiters Walk with KB X 40 seconds
3. Hollow Body Flutter Kicks X 30 seconds
Every Other Minute on the Minute: (10 Minutes)
Odd Minutes: Deadlift 5-5-5-3-3
(The goal is to exceed weight used in WOD by last set by no more than 35%)
Even Minutes: Handstand Pushups X 3-6 unbroken reps
(working on efficiency and technique)
13 Minute Amrap
55 X Deadlift or Sumo Deadlift 135/95lbs
(DL weight should be no more than 35% of 1rm)
55 X Wallballs 20/10lbs (men= 10 ft target, women= 9 ft target)
55 X Row for calories
55 X Hand release Pushups
**Competition athletes will be counting for each other. Between you and your partner, decide who will go first. Once the first athlete has finished. Rest 5 minutes and repeat!
“CrossFit Open WOD 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 X Deadlifts 225/155lbs
55 X Wallballs 20/14lbs (men= 10 ft target, women= 9 ft target)
55 X Row for calories
55 X Handstand Push-ups
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.
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