How I did in 16.4?

Another week and another improvement I have moved up on the leaderboard from 569th to 451st out of ~27 000 competitors in the Europe. I was able to finish 1 round and do 8 more deadlifts.

I hope I would be able to finish at around 400-600th place overall. Finishing 16.5 in top 1000 should keep me there.

16.5 is …

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 95 lb.

Women use 65 lb.

My 16.5 strategy

I still remember doing this workout in 2014 where my time was around 13 minutes and I was crazy enough to redo it 3 months ago with a time of 9:50 but I am not very sure if I will be able to hit such good time again. I think everything under 11:00 would be very great result.

Thrusters

When I was doing 16.5/14.5 for the first time I was doing all thrusters unbroken which is not good idea

which I was able to hit time under 10 minutes when I was doing small but quick sets of thrusters

Why small sets? You won’t peak hearth rate so much It will save your shoulders – 15s and 12s of thrusters are not so easy if you have fatigued shoulders after so many burpees and thrusters Losing only about 30 secs on all sets of thrusters will allow you to go more quickly on burpees You can start with burpees right after last quick set of thrusters

Recommended small sets (If I remember right, I was going for 12+9, 7+6+5, 6+5+4, 7+5, 9, 6, 3) 21 = 12+9 or 8+7+6 18 = 10+8 or 7+6+5 15 = 9+6 or 6+5+4 12 = 7+5 9 = 9 or 5+4 6 = 6 3 = 3

(If I remember right, I was going for 12+9, 7+6+5, 6+5+4, 7+5, 9, 6, 3) If you decide to go for small quick sets than remember you just let bar drop and you pick it up immidiately

Burpees

Repeat movement, I think nobody has excepted it

This workout is about how quickly you can do burpees

about There is no reason to rest before or after thrusters, make quick transitions

before or after thrusters, It’s better to start burpees immediately but slowly than resting for 15 secs before doing first one

than resting for 15 secs before doing first one You will get good time only if you can suffer a lot on burpees

16.5 workout tips

As I said earlier be smart on thrusters and hold pace on burpees

and 16.5 is for time so fight for every second

Pedal to the metal when you finish round of 9 thrusters

Good luck!

Check out how I cook to improve my CrossFit performance!