Today we visit 16.4. This is a beauty of a chipper that leaves no where to hide. If you like a movement, it likely appears in some way, if you hate a movement, it equally appears in some kind of way! This is a beaty of CrossFit. The key here is to scale to a deadlift load that you could do 12-15 unbroken if asked so that you don’t dig into to much of a deficit to start this thing!
3:00 Row or Bike build intensity as time passes
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5 Cat Cow
15 Banded good morning
10 Spider man + Twist
10 Scorpion
2 rounds
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5 Medball Squat
5 Wallball shots
10 Single arm KB Deadlift each arm (moderate load)
5 Single arm Turkish sit up each side (not get up)
10 KB American swings (same load as above 2 movements)
2 rounds
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12:00 minute window to establish this after warm up!
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RXConditioning:
“16.4”
AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb) (10/9ft.)
55 calorie Row
55 Handstand Push-Ups
Intermediate:
“16.4”
AMRAP in 13 minutes
55 Deadlifts (185/125 lb)
55 Wall Ball Shots (14/10 lb) (10/9ft.)
55 calorie Row
55 Handstand Push-Ups (with abmat)
Baseline:
“16.4”
AMRAP in 13 minutes
55 Deadlifts (95/65 lb)
55 Wall Ball Shots (10/6 lb)
35 calorie Row
55 Pike HSPU off box/ floor/ or seated DB strict Press
3×12 DB Bent over row
Superset with
3×15 GHD hip extension
Rest as needed.
