Breaking up the Reps/Pacing
No once can tell you the “best way” to break up your reps for each movement; ultimately what works best will vary based on individual strengths/weaknesses. That being said, there are some good “general rules of thumb” to keep in mind that can help you hit your best score for this workout. First and foremost, remember that it is a chipper, and as such we shouldn’t attack it with the same intensity/pace that we would a short couplet or triplet.
e.g. “Deep breath, pick the bar back up in 5,4,3,2,1″
so i don’t waste time with unnecessarily long breaks. Small sets are fine, so long as we can keep our rests short.
Coming off high-volume, heady deadlifts right into wall balls, don’t be surprised if they’re more challenging than expected. In fact, I would plan for that in advance. Before starting the WOD, come up with a rep-scheme you can handle when fatigued and as best you can try to stick to it in the WOD. Don’t think about the wall balls as 55 reps you need to get through, just focus on one set at a time (e.g. 15 reps then breathe, 10 reps, 10 reps again).
Also if possible, try to briefly drop your arms while the ball is in the air to give them a slight break from being extended and/or under tension. A few people at my gym have already hit 16.4, and everyone said their arms were absolutely smoked by the time they got to the handstand pushups. So every chance you have to “rest” your arms during the movements prior to the HSPU, take it!
By the time you get off the wall balls and onto the row, you’re going to be pretty tired; keep in mind, however, that the tiebreak for 16.4 is the time at which you finish the row, so this is the time to dig deep and push hard. But don’t just throw technique out the window and start pulling like crazy! Drive with your legs and use your hips to make every pull count.
After a nasty workout, the last thing we usually want to do is exercise/move more. However, once you get your breath back and are able to peel yourself off the floor, make sure you spend some time cooling down — hop on an Airdyne, roll out your back, etc — so your body doesn’t completely seize up on you. Also, after an all-out intense workout like this, it’s important to eat (or drink) something as soon as you can stomach it to help replenish depleted glycogen stores and help your body recover from the WOD. If you are a competitive CrossFit athlete (or aspiring to be one) what we do for recovery is just as important as our workouts, so take the time/make the effort to take care of your body after your WODs.