Increase weight ea round


Every Minute On the Minute for 14 Minutes

Even minutes: 1 min row

Odd minutes: 5 Sumo DL (275/185)

On the even minutes, row the entire minute.  The Sumo DLs should be challenging, but not compromise your form.


Scaling Options:

Sumo DL – As needed



10 x 20yd Sprints



Hang Clean + Full Clean

5×1 + 1 Split Jerk

Try to increase weight each set.


So, per set, perform one hang clean, go touch-and-go for a full clean if possible), then do 1 split jerk.



For Time:

400m cash in



-Power Clean (165/115)


followed by…

400m cash out


Scaling Options:

PC – 145/105, 135/95, 1185/85



5 minutes DU practice


3 attempts max reps double unders

If you still can’t do DUs and you DON’T do at least 5 min of practice, you’re wrong.



3 Rounds for Time:

40 Double unders

30 Ab Mat Sit Ups

20 pushups

10 Overhead Squats (135/95)



Scaling Options:

Ab mat SU – feet anchored

Push up – off bench

OHS – 115/85, 95/65



5 x 5 Bicep Curl

Shooter’s choice on curl variation (straight bar, curved bar, dumbbells, etc…)


Hamstring stretch 2 min/ side


Hang from bar 2 min and stretch out the back



Back Squat w/ 3 sec pause at bottom


Increase weight ea set

Each rep, you will pause for 3 seconds at the bottom of the squat.  During the pause, DO NOT lose tension.  Don’t let your body relax. Hold this like you’re ready to explode up.  Then at the 3 second mark, do so.  Come up to the top of the squat as fast as possible.  Goal is last rep should push you in each set.  Make smart jumps!


 Death By…


Every Minute on The Minute:

3 Air Squats

1 Burpee

60′ shuttle sprint (sprint to 30′ mark and back)


Add 1 Air Squat and 1 Burpee each minute

So in the first minute, do 3 air squats, 1 burpee, sprint to the 30’ mark and back.  Rest until minute 2, then do 4 air squats, 2 burpees, then the sprints.  Rest until the start of the next minute.  This pattern continues until you cannot meet the required movements for a specific minute


3 Attempts of max distance Standing Broad Jump


CrossFit Open 16.5

Pics and Video courtesy of The CrossFit Games




For Time:




Scaled Option:

Thrusters – 65/45




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 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.


Movement Standards


This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.  The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.



Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.  The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. If standard-sized bumper plates are not used on the thruster barbell, or your division allows for an empty barbell, a separate barbell loaded with standard bumper plates must be set up for the athlete to jump over during the burpees. Scaled Masters will be permitted to jump over an empty barbell on the burpees.  The next rep will begin on the opposite side facing the barbell.


Video courtesy of Gymnastics WOD.  Since this is a repeat of 14.5, these words of wisdom from Carl Paoli will come in handy today as well.  Go out there and enjoy this last Open WOD of the 2016 CrossFit Open!



pic courtesy of The CrossFit Games

Tomorrow is the reveal of the last WOD for the 2016 CrossFit Open!  What will it be?  Will there be Thrusters?  Will Ben Smith or Matt Fraser have a chance at beating Rich Froning?  Tune into the CrossFit Games website at 5pm local to find out!


Tabata: 8 Rounds per move of 20 sec work, 10 sec rest

Row (cals)

HR Push Ups

Double Unders

Alternating Pistols


Scaling Options:

HR Push Ups – chest to deck push ups/push ups off bench

Alt pistols – use band



Mobility (pray for no Thrusters)



Clean & Jerk

8×2 @ 75% of 1RM


Three rounds for time of:

Run 25 yards and back x 4 (touch line w/ hand)

15 Power Cleans (135/95)

10 Burpee over Bar


Scaling Options:

PC – 50% of weight used in C&J




Reverse Hyper Extension



16 Min AMRAP

15 Kettlebell Swing (53/35)

10 Handstand Push Ups

5 Pullups


Scaling Options:

KBS – 35/25

HSPU – Seated OH press AHAP

Pull Ups – Supine Ring Rows



OH banded stretch x3 min per side


Tabata roll out


CrossFit Open 16.4

video courtesy of the CrossFit Games




13 Min AMRAP

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push Ups


Scaled Option:

13 Min AMRAP

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Hand Release Push Ups


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.




Movement Standards:


This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No


Wall Balls

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.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.



The monitor must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories.


Handstand Push Up

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface
your hands will be on, with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.  From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.  Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.  At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.



Hand Release Push Up (Scaled Only)

A straight body position must be maintained throughout the movement. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.  At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.