My First CrossFit Open | Workout 16.4

March 21, 2016

16 point 4

Last week’s aches and pains turned into full-blown flu this week, and not only did I had to have a day off work, I had a full week off CrossFit! This week’s Open workout was my first time back in the box, and boy, did I feel it. There was no way at this late stage I was going to skip a workout, though.

I’ll be posting  series of mini blog posts over the 5 weeks of the Open (just one week left now!), of which this is the fourth. Whilst these will be too late to offer any advice to anyone completing the workouts, which are released late Thursday night with scores submitted by Monday, I’ll still be able to reflect on the workout and figure out what I can learn for next time.

16 point 4

16.4: The workout

13 minute AMRAP13 minute AMRAP
55 deadlifts: 102.5 kg M, 70kg F55 deadlifts: 62.5kg M, 43kg F
55 wallballs55 wallballs
55 calorie row55 calorie row
55 handstand push-ups55 hand-release push-ups

My 16.4 score

Score was the number of reps completed – I scored 130 reps RX.

16 point 4

How did I find 16.4?

Tough. Whether I’d have found it easier if I could breathe properly and I didn’t have to give myself coughing breaks, I don’t know, but I imagine the difference would have been marginal. The deadlifts were heavy – they didn’t even get heavy, they just felt heavy from the start! The wall balls made me feel dizzy and I had to split them up into fives, so maybe if I’d have felt 100% I’d have been able to string together more than that.

I actually felt the best on the rower, but I didn’t give myself enough time, so I just got through 20 calories. Still, considering it was my first time back in the box for a week and I’d been ill that entire time, I was pretty pleased with my score!

What did I learn from 16.4?

Like last time, it was all about being kind to myself, and breaking things down into manageable chunks of reps. 55 is a lot of reps, even if only mentally, so it was important to decide on a strategy before beginning the workout and try stick to it. My judge encouraged me to get 5 touch and go reps out at a time of the deadlifts, which I could just about do – without my judge I might’ve even just done singles with a drop from the top.

The workout also reminded me that gymnastics is still my biggest weakness. Even if I’d have reached the handstand pushups, I’ve only ever done one, so I definitely would’ve gotten stuck there! By next year’s Open I want to have nailed as many gymnastic moves as possible to get the workouts done RX.

Follow my progress through this year’s Open workouts!

2 comments so far.

2 responses to “My First CrossFit Open | Workout 16.4”

  1. Ali says:

    This was a tough one! I actually found the deadlifts easiest – wall balls aren’t my thing and the rower had me all cramped up! Definitely felt like I’d achieved something afterwards though which is the best feeling.

    Gymnastics is a weakness for me too – maybe we should set some goals together for added motivation? x

  2. nancy says:

    lovely article !

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Sarah fitness blog Manchester


Welcome to That Squat Bot! I'm Sarah, a Personal Trainer based in Manchester, UK.

I love strength and functional training, but I also love trying different types of movement and using my fitness outside of the gym. I'm vegan who loves avocados and vegetables as much as I love a great veggie burger. I'm also a massive Marvel nerd!

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