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For 16.4 we are looking at a chipper with deadlifts, wall ball shots, rowing, and handstand push ups.
Now before we start, let's make sure we are on the same page with how to use this warm up.
This should be the final stages of your prep, the 10-15 minutes right before doing 16.4. Many people will need extra time to work on their overhead mobility before doing this event. Do that prep before you do what is shown in this video. This should be the final stage of preparation. This is movement prep, warm up, and neurologic preparation for the demands of this workout.
This video isn't here to explain to you the common compensations that happen, what the mechanical faults are, how to do a handstand push up, etc. This video is helping you get primed for 16.4.
Here is the recommended warm up, movement prep, and priming:
5 rounds:
• 10 straight leg raises each leg
• 5 lateral lunges each side
• 3 deadlifts (start light and progressively get heavier each round)
• 5 push up to downward dog with scap press
As mentioned in the above text and in the video, start the early rounds with a light deadlift and get progressively heavier each round of the warm up until you are at the working weight. You may want to replace the push up to down dog with a few handstand push ups in round 5 of the warm up as well.
Good luck!
-Ryan
