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CrossFit

CrossFit Open 16.4 Workout tests your durability and strength

This is a traditional deadlift with the hands outside the knees. CrossFit.com)
This is a traditional deadlift with the hands outside the knees. (CrossFit.com)

CrossFit Open 16.4 Workout

The weight maniacs will have a field day with this one. If you can survive through the deadlifts and wall balls, the rest is a test of durability.

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.

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. (CrossFit.com)
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. (CrossFit.com)

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

Watch this video for some tips on how to ace the Open Workout 16.4 courtesy of CrossFit.com

The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories. (CrossFit.com)
The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories. (CrossFit.com)
Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. (CrossFit.com)
Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. (CrossFit.com)