Overview of the Matt 16 Workout
The Matt 16 workout is a CrossFit workout named after Matt Chan, a former CrossFit Games athlete. This workout was first introduced in 2016 and has since become a popular benchmark workout in the CrossFit community. The workout is a combination of weightlifting and gymnastics movements that are designed to test an athlete’s strength, endurance, and mental toughness.
The workout consists of four rounds, each round consisting of four different movements. The movements are:
- Deadlifts
- Hang power cleans
- Front squats
- Shoulder-to-overheads
The prescribed weight for men is 135 pounds, and for women, it is 95 pounds. The workout is timed, and the goal is to complete all four rounds as quickly as possible.
Matt 16 Workout: Workout Description
The Matt 16 workout consists of the following movements, performed in order:
- Deadlifts – 9 reps
- Hang power cleans – 7 reps
- Front squats – 5 reps
- Shoulder-to-overheads – 3 reps
The athlete must complete all four movements in each round before moving on to the next round. The workout is timed, and the goal is to complete all four rounds as quickly as possible.
Matt 16 Workout Variations and Scaling Options
The Matt 16 workout can be scaled by reducing the weight of the barbell or by reducing the number of reps in each movement. Athletes who are new to CrossFit or who are not comfortable with the prescribed weight should start with a lighter weight and gradually increase the weight as they become more comfortable with the movements.
Tips and Strategies for the Matt 16 Workout
To complete the Matt 16 workout efficiently and safely, athletes should focus on maintaining proper form throughout the workout. This includes keeping the back flat during deadlifts, keeping the elbows high during hang power cleans, and maintaining a stable core during front squats and shoulder-to-overheads.
Athletes should also focus on pacing themselves throughout the workout. The Matt 16 workout is a high-intensity workout that requires a lot of energy, so athletes should aim to maintain a steady pace throughout the workout rather than trying to go all-out from the beginning.
Athlete Performance in the Matt 16 Workout
The average time to complete the Matt 16 workout varies depending on the athlete’s level of fitness. For advanced athletes, the average time is around 10-12 minutes, while intermediate athletes can expect to complete the workout in 12-15 minutes. Beginner athletes may take longer to complete the workout, but with practice, they can improve their time.
Conclusion
The Matt 16 workout is a challenging CrossFit workout that tests an athlete’s strength, endurance, and mental toughness. By focusing on proper form, pacing, and scaling options, athletes of all levels can complete this workout and improve their fitness.