TIPS AND TRICKS FOR 16.5
It’s a repeat! 16.5 is 14.5 and it’s time to get crackin’ on the last CrossFit Open workout of 2016.
The WOD Life has you covered compiling all of the best tips, tricks and strategies from the best amongst the CrossFit community.
THE WORKOUT?
Workout 16.5
21-18-15-12-9-6-3:
Thrusters
Burpees
M 95 lb. F 65 lb.
TOP 5 TIPS
TWL USA athlete, Caitlin Hogan (@chogan25), placed 1st overall (28th worldwide) in 14.5 in the SoCal Region with a time of 9:28. She has shared some of her pro tips from how she managed such a good finish!
1. PACE
Notice this trend in CrossFit yet? Pace yourself based on your strengths and weaknesses. Save the sprint for the finish!
2. Rest at the top
Think of the thruster as a wall ball. At the top part of the wall ball you exhale and wait for the ball to come down. The timing on the thruster should be the same.
3. If you have to break up your thrusters, do it early on
Even if you’re great at thrusters, the set of 21 and 18 (and maybe even 15) should be broken up to reserve more energy in the tank for later on in the workout. Pushing through these high reps may leave you gassed for 9, 6, and 3.
4. Knee sleeves
To keep you bouncey out of the squat and protect your knees from scraping the ground in your burpees.
5. Step out of your burpee
The constant hinging aspect of the hips will fatigue you for your thrusters. It’s much better to save your energy by stepping your feet to your hands before hopping over the bar.
GEAR TIPS
Thrusters
Burpees
- Wrist Wraps. The overhead position in the thruster and the bottom of the burpee will take a toll on those wrists. Support them!
PREPARATION
Now, from your experts (and a blast from the past)!
