150320-21 Fri-Sat CrossFit Open 15.4 is Upon US!


As with last workout. Competitors will be at the gym later today 1630-UTC and tomorrow (Saturday) at 1000-UTC. Please arrive at 1000 to get your athletes brief and put yourself into a heat. Special attention will be given to those who message me about time issues. As with that last workout if you have a special circumstance that does not allow you to get to the gym during these times let us know!

Complete as many reps as possible in 8 minutes of:
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 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

***Tips and Tricks

HSPUs – If you don’t have Hand Stand Pushups strict you can try kipping and be very very successful. It is another skill that is essential for efficiency. You should be kipping everyone of these especially if your clean is on point.

Get with me or one of the other coaches about kipping if you need a little bit of work.

HSPU’s – With your kip you want to kick straight up. Do not kick to the wall. The more your feet make contact with the wall in the extension the more your body will slow due to the impact.

If you have done HSPUs in the past and have no problem with them you will probably have problems with THESE HSPUS as there are standards of feet position on the extension. Mark your wrists and knock out a couple to see where you need to place your hands. Maybe mark your hand area so you can hit that same mark each time.

Reps – This workout is going to be about every single rep. Every workout is about every single rep but so far this is our quickest workout. You CANNOT be no rep’d on this WOD and when you are no rep’d it will be on the HSPUs. With all gymnastics movements once you lose them only time will get them back!

Cleans – For many of us the cleans are going to be light but you will want to break them up into singles early. Follow the bar to the ground with your arms so you can slow the bounce and re-engage for the next rep!

Shoes – If you feel like you will be weak sauce and need to squat under this weight then wear your Olys. Most Olympic shoes I have seen worn inside FTCF have a plastic hard polymer so the contact to the wall doing the HSPUs will be smooth and slide right up.

Good luck on your Open!

Jared – FTCF


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