CrossFit Open 16.5

Pics and Video courtesy of The CrossFit Games

WOD:

16.5

For Time:

21-18-15-12-9-6-3
Thrusters(95/65)
Burpees

Scaled Option:

Thrusters – 65/45

NOTES:

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

Thruster:

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.

Burpee:

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!