The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 21-18-15-12-9-6-3 | Thruster | 42.5 kg | 30 kg |
| 21-18-15-12-9-6-3 | Bar-facing Burpee | – | – |
Women: 21-18-15-12-9-6-3 Thruster 30 kg, Bar-facing Burpees
How Open 14.5 / 16.5 works
Open 14.5 / 16.5 uses a 21-18-15-12-9-6-3 rep scheme: you do 21 reps of each movement, then 18, then 15, then 12, then 9, then 6, then 3. The clock stops after the last rep. Your score is your time.
Open 14.5 / 16.5 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 14.5 / 16.5 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 8:00 | up to 8:50 |
| Advanced | up to 11:00 | up to 12:05 |
| Intermediate | up to 15:00 | up to 16:30 |
| Beginner | up to 20:00 | up to 22:00 |
| Novice | over 20:00 | over 22:00 |
Tips for Open 14.5 / 16.5
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 14.5 / 16.5
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Bar-facing Burpee: Step over the bar instead of jumping; Burpee with no jump at the top