Open 16.5 is a flashback to the hellish torment that was 14.5. Be ready to breathe, move, and, hurt.
Both thrusters and burpees (let alone bar facing burpees) present interesting challenges during workouts. Both movements elicit a burn and an elevated breathing rate unlike few movements in . It goes without saying that a thorough aerobic prep will be required as well as an appropriate pacing stategy.
Ankles – Lacrosse Ball in Shins, Ankle Distraction
Hip Flexors – Couch Floss, Psoas Distraction
Pecs – Lacrosse Ball in Pecs, Hanging Shoulder Distraction
Triceps – Barbell Tricep Smash
Wrists – Ground Flossing
*1-2 minutes each side.
General Aerobic Prep
3 Rounds Not For Time: 200 m run, 8 Wall Balls, 5 Pushups
Central Nervous System Prep
A. Take 10 minutes and build to a tough front squat single.
4 Thrusters (135/95)
4 Bar Facing Burpees
3 Bar Facing Burpees
2 Bar Facing Burpees
1 Bar Facing Burpee
Rest 5-10 minutes
Thrusters (95/65 RX, 65/45 Scaled)
Bar Facing Burpees
How well you can pace the thrusters and keep moving on the burpees will determine your level of success on this workout. BREATHE, BREATHE, BREATHE!!!! Thrusters should be performed with a slight pause at the top of the rep to control pace. Come down fast, go up fast, pause, repeat!
If you are strong on thrusters, I suggest the following breakdown of reps:
Thrusters: 12 – 9
Burpees: Moderate pace that will allow you to move without stopping.
Thrusters: 12 – 6
Burpees: Employ same strategy as above.
Thrusters: 10 – 5
Burpees: See above.
Thrusters: 12 UB
Burpees: See above
Burpees: Start stepping on gas.
If you struggle with thrusters, I suggest the following breakdown of reps:
Thrusters: 8, 7, 6
Burpees: Moderate pace, but extended break (10 seconds) at same break as thrusters.
Thrusters: 8, 6, 4 Short rest (5 seconds) between last two sets.
Burpees: Moderate pace, but extended break after set of 8, short rest after set of 6.
Thrusters: 8, 4, 3 Short rest (5 seconds) between last two sets.
Burpees: Moderate pace, but extended break after set of 8, short rest after set of 4.
Thrusters: 8, 4
Burpees: Moderate pace, short rest after set of 8.
Thrusters: 6, 3
Burpees: Start stepping on the gas.
Sets 6, 7
Burpees: GOOO! You are almost done!
Make sure that after the workout is over you get a solid 7-10 minute cooldown to ensure proper recovery.