CrossFit Open 15.4

And yet another surprise last night with the announcement of handstand push ups making their first open appearance ever.  Here's what you've got in store:

WORKOUT 15.4

AMRAP in 8 minutes:

  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans

Etc., adding 3 handstand push-ups each round, and 3 cleans every 3 rounds.

Men clean 185#

Women clean 125#

WORKOUT 15.4 Scaled

AMRAP in 8 minutes:

  • 10 push presses
  • 10 cleans

Men push press 95# and clean 115#

Women push press 65# and clean 75#

Here are the standards for the workout:

15.4 movement standards

And to help you with form, mobility and strategy, here are a few videos:

HSPU work with Freestyle Connection

Don't Get No Repped!  Advice from Barbell WOD

Strategy from Outlaw

For more episodes and additional information about this post visit www.thewoddoc.com www.thewoddoc.com

If you have never done a handstand push up, I strongly recommend rocking the scaled workout until your coach says your ready to play on the wall. 

Good luck and we'll see you soon!