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HSPUWhat should I do Sustainable sets with short breaks (no resting on the wall) Move at a pace that conditioning and experience allows Efficiency, not speed is key hereHow will I do it (Micro goals and execution) Stay away from failure, rest with some left in the tank (especially in the early sets) Shorter, fast sets allow you to recover more than long, slow ones Go for the next set when ready (don’t rush to failure) Breath Shake your hands between sets to recoverSelf talk: “Smart breaks, smart sets” “Big kip!” “Breathe” “Reach the heels!”Transition Fast back to barbell (if there’s still time)! Hit the first set THEN chalk up!The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

Movement by movement breakdownDeadliftFocus. Keep the bar close (both on way up and down) Hinge at the hips, strong back Hips and legs do the work Breath through each rep Smooth returnWhat’s important. Mixed (or hook) grip Steady pace, don’t rush Keep breathing, don’t hold your breath for too long. The top is the best place to breathe. Efficient setup position (see below), hips high, back neutral as long as possible.To consider. Grip Mixed or hook grip Shoulder width grip (no wider) makes the bar path shorter and turn aroundfaster Stance Slightly wider stance m oves you closer to ground, making the setup easier andbar path shorter. Experiment with this if you like. Hip height High hips Faster but may fatigue lower back more. L ower hips e asier on theback (harder on the quads) but a little slower. Practice both high and low hip deadlift to figure out what feels the best. Beaware of your performance and fatigue during the workout, and be ready toswitch styles as needed, ie. don’t keep stubbornly (or worse, ignorantly) liftingfrom a low hip position, if your quads have blown out.Movement cues (deadlift). “Keep the bar close” “Tight trunk” “Weight back, hips to bar” “Stand tall, knees and hips on lockout” (DON’T overextend the lockout)The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

Wall BallsFocus. Constant positions (Stance and distance from the target) Accurate throws Hit the target at the apex (ideally) or ascend NOT descend (way down) Hips and legs drive the movement, arms follow Breath through each rep Full squat, use the reboundWhat’s important. Upright squat, eyes up to see target without excessively cranking the neck Rebound the squat from the bottom, don’t try to limit your range by breaking (this willcost too much) Relax arms at end of movement Measure your distance from the wall and mark it on the ground (tape), consistency underfatigue is keyTo consider. Quick check of your wall ball for tight laces, good balance, no weak seams etc. BEFOREyou start the workout Find optimal distance from wall (ball hits the target at the apex of the throw, easyreceiving position) Better your squat is, the easier the wall ball will be, don’t be sloppy Saving your shoulders here will reward you on the HSPU Elbows under the ball but relaxed (don’t compress your chest)Movement cues (wall ball). “Breathe” “Hips/legs lead, arms follow “Tall on the squat, ball close” “Shake/relax your arms” (after the throw)The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

RowFocus. Rhythm, long pull length and your optimal rate (strokes/min) Drive : Recovery ratio 1:1 to start THEN settle into 1 : 2 Strong push, relax on the recovery Hands quick away from the body to initiate the recovery phaseWhat’s important. Focus on finding a GREAT RHYTHM, LONG LENGTH (of the pull) andAPPROPRIATE RATE ( strokes / minute) NOT on speed (calories/hour). Especially onthe first (1st) minute. Speed/power output is a consequence of your movementefficiency. Settle into a good rhythm as soon as you find your form, push the output progressivelyafter the 1st minuteTo consider. Damper Aim for 4 7 damper setting. When fatigued use stroke rate and pull velocity todevelop power rather than raw pulling force with a high damper setting. Practicethis ahead of time. Stroke rate 28 32 if competent on the rower BUT adjust to where you are mostefficient Concept 2 rower algorithm only counts calories at end of each strokecreating an illusion of getting faster calories with lower stroke rates. Efficient row less fatigue and lower heart rate when you reach the HSPUMovement cues (row). “Long leg drive” “Shoulder over hips” (on drive to avoid early lean back) “Long arms for longer” (on drive) “Fast arms on recovery”Big thanks to Cameron Nichol from Rowing WOD for his input on the rowing.The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

Handstand Push UpsFocus. Meet the standard Tall spine Strong lock out, reach with heels at the top Kip (hips leads, arms follow)What’s important. Efficiency rather than speed is key here, maximise the use of your kip Good reach (with heels) at the top (tall spine and shoulders) Avoid muscle failure, break your sets little earlier than you think Head neutral, eyes to the top corner of the opposite wallTo consider. Narrower hands are more taxing for triceps but make it easier to meet the movementstandard at the top. Wide hands m akes the standard hard at the top You might need to reach with shoulders and heels to meet the standard at the top Solid trunk (midline) allows for better energy transfer from the hips, don’t get soft Your back follows your neck, if you look down to ground you will arch and eventually falloff the wall. Think of the HSPU like a push jerk, hips will do most of the work, arms lockout Practice different positions for your setup (hands wider/narrower, hands closer to/furtheraway from the wall) to find the best fit for you.Movement cues. (HSPU) “Reach with heels” / “Pull your toes down” (to meet the standard at top) “Tall spine and tall shoulders at the top” “Head, hip, feet” (Find a good flow on the kip) “Compress and go” (at the bottom) “Explode!” (or similar to maintain a powerful kip throughout fatigue)The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

6. WARMING UPPhase 1 (Prep the system)1. Get your diaphragm working: T ake 2 5 minutes to lie down on your back with feetelevated against the wall at 90 degrees, place your hands into your stomach and breathinto thema. 4 x (6 seconds in 2 seconds hold 7 seconds out 0 second hold)b. 5 20 x (4 seconds in 4 seconds hold 4 second out 4 seconds hold)2. Row for 7 12 minutes, start easy and progressively increase your pace. Make sure youare hot and sweaty at the end, if not move longer. Focus on your form, set the stage forsuccess in the workout.3. 3 6 x 10 seconds fast : 30 seconds easy, choose a movement from above. Get yourheart rate up.4. Follow along with our #16.4 Movement Prep Flow.5. Address your specific movement limitations as needed (hip flexion Squat overhead position), use MWOD together with our T horacic and Lunge flows as yourresource.The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

Phase 2 (Focus on the quality of your positions, breathing and movement)1. Deadlifta. Hip hinge 10 repsb. “Monster walk” w/ band around feet or just above knee 8 reps each directionc. GHD hip extension 10 controlled repsd. Build up to starting load (avoid doing too many sets in here) in sets of 52. Wall balla. 27 Squatsb. Find your optimal setup (distance from wall) for wall balls and mark it with tapec. Practise “perfect” repetitions in 3 to 5 sets of 53. Handstand push upa. Push up 5 to 10 repsb. Measure your height for HSPU (according to official rules) and mark the wallc. Kick up to wall, adjust setup until you find the optimal reach (to line) and markhand positions. Hold handstand for 15 seconds and breath (to check yourposition, if overextended, breathing difficult)d. Practise HSPUs from this setup, adjust hand markings as needed, add headmarking on the ground so you can execute every rep the same in the workoute. Practise “perfect” repetitions in 3 to 5 sets of 2 to 4 (have your judge there tocheck standards so you can make adjustments to form as needed)Phase 3 (Find, feel and practise the flow and pacing of the workout)1. 2 4 Rounds of5 Deadlifts5 Wall Ball5 Calorie Row2 to 5 Handstand PushupsREST 1 minute2. Practise and think about your transitions and movement strategy in the context of what you learned in the manual and your personal experience. Make sure you areclear about your plan and specific goals for each movement, transition and rest.3. Spend more time on the rower as needed to make sure your heart rate is elevatedbefore you start4. If you are happy with your approach and feel sufficiently warmed up, rest 2 3 minutesthen CRUSH the workout.The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

7. AFTER WORKOUTYour aim here is to return your HR back down, initiate aerobic recovery and restore rangeof motion (Don’t forget to be an athlete, even after the Open workouts).1. High five your judge and sign the scorecard!2. Walk around for 5 minutes or so to bring the HR down and get your legs moving.3. Assault bike or row for 10 minutes at easy pace, HR 1404. Go through Thoracic Flow and L unge Flow , each once to restore range of motion5. Voodoo floss both thighs and shoulders, 2 x 2 minutes per sideThe Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

8. FUELINGPre EventConsume a natural whole food meal at least 2 hours before the workout, preferably 3 hoursdue to the high intensity nature of 16.4. You will perform better with your last meal completelydigested. Some may prefer two smaller meals, with the second one consumed 1 2 hours beforethe workout. Stick with foods you are familiar with and know you digest well.Some starchy carbs in this meal, to ensure stores are topped off, may be of benefit for thismoderate length workout, but stick with the macro combos you are most comfortable with.There is a lot to be said for eating your favourite meal, even if it isn’t 100% perfect .ExamplesLower Carb Meal – 3 4 eggs, 1 2 pieces of bacon or 1 real meat sausage, ½ 1 avocado,handful of blueberries.Higher Carb Meal – 100 200 grams of chicken, fish, lean red meat (or eggs), 1 2 cups of sweetpotato, beetroot, rice, oats or fruit.A small serving of veggies is ok, but keep fibrous foods to a minimum to allow good digestion.Fat should also be minimised if eaten close to the event time, to ensure it is well digested; fat onmeat, or cooking fat should be sufficient, just don't add extra. Or ensure it’s eaten early enoughto fully digest.Supplements (at least 1 hour before)5 10g creatine. (16.2 is basically a test of your creatine phosphate pools ability to regenerate, soconsider an extra serve of creatine either a few hours earlier, or the night before)3 6mg/kg caffeine (60 90mins before event, more is not always better. Know your ideal level ofstimulation). If doing the event in the afternoon/evening, it’s recommended that you avoidcaffeine in the morning (and even for 1 3 days beforehand), to ensure you are more sensitive tothe afternoon dose.The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

Consider :– 3 8g beta alanine– 200mg/kg of sodium bicarbonate, sipped over a 3 hour period leading up to event. (DO NOTtry this if not tested in practice. Some people find it helps to buffer the burn from higher reps,so could be of help in 16.4, BUT, some people crap their pants . literally.) It can causemajor distress to the stomach for some people, and especially when taken in higher doses.Another method is to consume 2 3g, 2 3 x day for 2 3 days leading up to the event to buildstores slowly and less ‘stressfully’.Ensure you are sufficiently hydratedDrink 250 500ml water 2 hours before the workout starts, and then small sips as needed leadingup to the start. Add an electrolyte tab to water if performing in excessively hot conditions. Nodrinking between sets, every second counts .but maybe take one last swig just before 3 2 1, toget rid of that ‘cotton mouth’ and have a cold bottle ready for after.Post event5 10g BCAAs or 20 40g protein powder5 10g Glutamine20 50g Carbohydrate (baby food, coconut water, paleo bars, fruit, sports drink, dextrose, yogurtetc)Eat a whole food meal 1 2 hours later , with 100 200 grams of chicken, fish, lean red meat (or eggs), 1 2 cups of sweet potato, beetroot, rice or fruit. Avoid caffeine and alcohol for rest of theday. Take the below supplements .PWO meal supplements take these with your whole food meal2 3 tabs curcumin/turmeric1 tsp veggie powder1 2 tabs of magnesium and zinc3 6g fish oilIf you eat again today, switch your focus from starchy carbs to fibrous veggies and natural fats(Olive oil, coconut oil, avocado and animal fats). Fatty fish such as salmon and sardines are agreat choice for protein and good fat in one hit. Broccoli and cabbage are great choices due totheir anti inflammatory properties. Blueberries for dessert .The Training Plan - CFG Open Manual - Workout 16.4Visit http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

1. ABOUT THIS MANUAL This manual is intended for you to study ahead of time and as a guide at the gym in preparation for # 16.4. It covers everything you need to perform at your bes