Complete Guide to the 2016 CrossFit Open – 16.4

16.4 is a grueling chipper of 55 reps of four movements that will push and pull you to your breaking point. Here’s everything you need to know about the CrossFit Open workout 16.4 including the standards, tips, strategies, suggestions, and more!

CrossFit Open Workout 16.4
13min AMRAP
– 55 Deadlifts (225lbs for men, 155lbs for women)
– 55 Wall Ball Shots (20lbs to a 10ft target for men, 14lbs to a 9ft target for women)
– 55 Calories on a Concept 2 Rower
– 55 Handstand Push-Ups

Click here to see the scaled, masters, and teens versions of 16.2 along with the official standards, etc.

  2016 CrossFit Open Leaderboard | More info about the 2016 CrossFit Open

2016 CrossFit Open Announcement 16.4 Replay

In the 16.4 Open Announcement Sara Sigmundsdottir beat Katrin Davidsdottir with a score of 274 to 246.



CrossFit Open 16.4 Workout Standards


CrossFit HQ’s Tips for Open Workout 16.4 with Nicole Carroll


Tips for 16.3 Scaled Athletes from CrossFit HQ


CrossFit Open Workout 16.4 Strategy Tips from WODprep…


CrossFit Open WOD 16.4 tips from The Active Life…


CrossFit Open 16.4 Tips from Misfit Athletics…


CrossFit Open WOD 16.4 tips from The Outlaw Way…

Fat Tony

Editor, Co-Founder

Fat Tony lives in Long Beach, CA and has been training at CrossFit Long Beach since 2013. Fat is a professional photographer and video producer having worked for companies such as PurePharma, NPGL, MET-Rx, ECC, Red Bull, and ESPN.

Follow Fat: @fattonybmx |
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