Workout of the Day
CrossFit Open WOD 15.4
AMRAP in 8 minutes:
3 Handstand Push-Ups
3 Cleans (185/125 lb)
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., following same pattern until time is up
Notes
These are intended to be power cleans. They should be on the heavy side of moderate and can be performed as singles throughout the workout.
Choose scaling options that allow for challenging, yet consistently technically sound movement for your 8 minute effort.
Intermediate
Box Piked Handstand Push Ups (same volume)
Cleans (135/95 lb)
Beginner
DB Strict Press (same volume, heavy!)
Cleans (115/75 lb)
CASH OUT
3 Rounds for Quality
20 sec Hollow Hold
15 V-Ups
10 ea KB side bends
Notes
Aim for minimal rest within the round then then rest up to 1 min between rounds.
Use a light to moderate load for the side bends and work to keep your movement in the frontal plane, rather than flexing forward from the hips or spine.
CrossFit Group Class Programming Template (WK6/8)
Coach Brett taking 375 for a ride
CrossFit Open 15.4 BRIDGES vs PANCHIK
Watch the 2015 Open announcement for 15.4 with Josh Bridges taking on Scott Panchik.