CrossFit Open 16.4

video courtesy of the CrossFit Games

 

WOD:

16.4

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

 

TIEBREAK
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:

Deadlift

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
bouncing.

 

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.

 

Row

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.