CrossFit Open WOD 16.5 Strategy

Error message

Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Deprecated function: implode(): Passing glue string after array is deprecated. Swap the parameters in Drupal\gmap\GmapDefaults->__construct() (line 95 of /home1/onetoncl/public_html/sites/all/modules/gmap/lib/Drupal/gmap/GmapDefaults.php).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
Deprecated function: implode(): Passing glue string after array is deprecated. Swap the parameters in drupal_get_feeds() (line 394 of /home1/onetoncl/public_html/includes/common.inc).
Deprecated function: The each() function is deprecated. This message will be suppressed on further calls in _menu_load_objects() (line 571 of /home1/onetoncl/public_html/includes/menu.inc).

The groan of the CrossFit world was palpable when Dave Castro announced that 16.5 would be a repeat of 14.5 The three best male CrossFitters in the world are at a competition, and they have to do the most mundane and simplest workout. This is like having LeBron James shoot free throws, when all you wanna do is watch him dunk. Nonetheless, these are the cards we are dealt, so let’s discuss 14.5… or 16.5 – whatever you wanna call it.

Open WOD 16.5

For Time:
Reps 21-18-15-12-9-6-3
Thrusters (95/65 lbs)
Bar-facing Burpees

This workout being “for time” means that everyone has to finish, no matter how long it takes. This is what we call a “task priority” workout, as opposed to a “time priority” workout. It means that you need to pace effectively to the work required, as opposed to pacing to a designated amount of time.

The first step is to take a realistic assessment of how long you expect this workout to take for your own individual ability, and then pace accordingly to that time domain. For example, for an elite athlete, this is under 10 min of work. That means you are pacing to about a 1.5 mile pace. This is a steady and relatively fast pace, with the goal to hangout somewhere around 80-90% of total output.

However, for someone that intends to take 25 min to complete the work, this is now a 3-4 mile pace. Much slower, and much more attention needs to be paid to sustainability and ensuring that you are working at about 70% of your output level. I hope that makes sense.

Let’s get into some of the specifics, as they apply to the movements (Thruster and Burpee) as well as some insight into proper warm-up and nutrition.

Pre-Workout Concerns

Nutrition

You do not want to have a ton of food in your belly for this one. But at the same time, you want some form of sustainable energy.

I would suggest a balanced protein/carbohydrate serving about 90 min prior. For a smaller athlete, 20g of each is fine. For a larger individual, shoot for 35-40g of each.

Easily digestible calorie source is important. No need for a large meat serving. Keep it light. You don’t want a ton of food sitting in your gut slowing you down.

Also, if you utilize BCAA, this would be a great addition to your pre-workout nutrition. It will help with some of the muscle endurance components of the workout and slow the lactic accumulation.

Mobility Prep

The combination of Thruster and Burpee will take quite a toll on the shoulder girdle. You all have heard the terms “internal and external rotation.” Generally, we talk about this as it applies to the snatch or OHS. In these two movements, external rotation is the ability to keep the armpits facing forward and elbows pointed towards the sky.

Now think about what happens when flexibility is limited and the armpits turn out towards the side at the bottom of the OHS. This is Internal rotation.

For 14.5, we want to ensure we stay in external rotation, as much as possible. The Burpee, in its inherent nature, will cause the shoulders to rotate forward causing internal rotation. We must be cognizant of this, because if we allow internal rotation to take over during the thruster, the movement will become substantially more taxing, as the shoulders pull you forward and out of the desired “upright” position.

Therefore, please spend substantial time to prioritize and to open up external rotation. Lots of time on a lacrosse ball in the shoulder girdle and lats, as well as any desired work with bands.

Next, both movements in the workout will require hip flexion and hip extension. You will want to spend some time with the “couch stretch” on the wall. I also suggest spending some time doing goblet squats with a kettlebell in the front rack, focusing on keeping an upright torso. Furthermore, complete a couple sets of just sitting in the bottom of the squat, with the KB in the goblet position. 30-60 seconds at a time for 3 sets should help significantly.

Specific Workout Prep

15-20 min Z1 warm-up – Z1 basically means to keep the intensity extremely low, and just get some blood flowing. This could 45-50 RPM on AirDyne, or a brisk walk, slow row pace etc… At no point should this be difficult, and you shouldn’t even break a sweat until the last few min.
EMOM x 6-8 min of Thruster doubles, increasing weight every couple minutes. The goal would be to reach about 65-70% of your thruster max for a double, in the final minute.
Now we need to get the heart-rate elevated and get some lactic juices flowing. To accomplish this, we want to do 2-3 sets of 45 sec high-output level work, followed by 3-4 min of rest. The goal would be to choose a cycle of 3 movements for 15 seconds each with high turnover. Examples would be KBS, Double-unders, no-push-up burpee box jumps etc…
Finally, we need some specific workout prep. The goal here is to understand how you will feel going from the thruster to the burpee, and back to the thruster. So complete the following, for one set, at the pace you intend to utilize for the WOD:
1. Thruster x 6-10 reps
2. Bar-facing burpee x 12-15 reps
3. Thruster x 6-10 reps

Then rest 5 min, get composed, stay focused, and mentally prepare. CRUSH IT!

Specific Strategies During the Workout

As I said in the introduction, your own individual pacing strategy will be key. It would be impossible to prescribe a general pacing strategy, because every athlete is different.

For example, if you are an athlete that believes the Thruster will get heavy and be difficult, than you need to break the thruster into manageable sets from the beginning. This will also allow you to move a bit more fluidly through the burpees. If you are someone that is strong at the thruster, you may want to think about pushing through the thruster sets with less breaks, and then pace the burpees to recover. Regardless of the above “hypothetical” athletes, I would use the following assessment to determine how to handle the thrusters:

IF YOU DO NOT INTEND ON DOING ALL THE THRUSTER SETS UNBROKEN, THAN DO NOT DO THE FIRST THRUSTER SET UNBROKEN.

Furthermore, here are a couple other thoughts and musings that hopefully can provide some insight to help you through the workout – The entire workout contains 168 repetitions:

When you finish the 21 round, you are exactly 25% done with the workout
When you finish the 18 round, you are 6 reps shy of being 50% done with the workout

When taking into account the two points above, you want to think about your pacing strategy. Ideally, you want to pick a pace that will allow you to complete the first 50% of the workout in relatively the same amount of time it will take to complete the second half of the workout. If you find that you finish the 18 round, and you are extremely fatigued, you will have substantial difficulty with the remaining 50% of the workout.

So, from a mental perspective, you want to be feeling “good” (very relative) after the 18 round. Then, view the 15 and 12 round as a grind, and work continuously and consistently to get through these middle rounds.

Once you finish the 12, it’s GO TIME! The 9/6/3 rounds are an all-out sprint. Mentally prepare for this to hurt, but understand that the 9/6/3 rounds collectively, comprise only 36 total reps (out of a total of 168 reps), so you only have 21% of the workout remaining.

If this isn’t a strong workout for you, you need to break thrusters strategically, and often. There is a lot of value in the final thruster set being small, so that you can get the breathing in order for the burpees. An example of descending reps is below:

21 – 9/7/5
18 – 8/6/4
15 – 7/5/3

This is a “muscle endurance” workout. Those that are low NME (neuromuscular efficiency) in the upper body shoulder girdle will do better on this workout and will be able to deal with longer extended sets of unbroken reps. Low NME means that you have good endurance.

In contrast, a high NME athlete is someone that is more explosive. To put into terms you understand, think of the extremes like this: Low NME is a marathon runner, and a High NME athlete is a sprinter. Determine what you are, and utilize this info to formulate a strategy in how to partition your work.

Breathing

You should be breathing the entire time. Easy to say, but you need to focus on this stuff.

Burpee: Breathe multiple times in each rep. Breathe as you descend to the ground, breathe before you jump over the bar, and breathe as you land on the opposite side of the bar. Understand that there is no benefit to rushing the burpees. Keep a sustainable pace the entire workout.
Thruster – Breathe at top of the rep and breathe at the bottom of the rep. You need to stay composed throughout the entire workout, and do your best not to “grunt” or else you are utilizing oxygen improperly. But once you reach the 9/6/3 round, throw caution to the wind, and just go…

That about covers it. To conclude, this workout is extremely low skill. The people that do best will be those that are willing to deal with more pain, and have the desire to push through the excruciating middle rounds of 15 and 12 reps, without substantial slowing. Stay focused, stay composed, mentally prepare, and keep moving!

If you liked this post, get San Diego Athletics sent to you. (It's free!)

Bryan Boorstein

Bryan started training with weights at 14 years old. He was playing varsity basketball as a Freshman, and needed a way to keep pace with the older boys.

What started as a tool to enhance another sport eventually turned into the full focus of his career. At James Madison University, where he attended with San Diego Athletics co-owner...

Error message

Open WOD 16.5

For Time:
Reps 21-18-15-12-9-6-3
Thrusters (95/65 lbs)
Bar-facing Burpees