Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

3/18/16

16.4 Is here and it looks FUN!!! Sign up for your heat here:

http://crossfit22.bringit.bz/public/8f2d7d

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). 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 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

 

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target