CrossFit Open 15.4
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 Keep adding 3 handstand push-ups each round, and 3 more cleans every third round.Start CrossFit Open 15.4 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 185 lb (84 kg)
Women: 125 lb (57 kg)
Scaled
Men: Official Scaled version: games.crossfit.com/workouts/open/2015/4?scaled=1
Women: Official Scaled version: games.crossfit.com/workouts/open/2015/4?scaled=1
Movements
- Handstand Push-Up
- Clean
Movement standards
Head to the floor, heels above the line at lockout. Any style of clean, finish standing with the bar on the shoulders.
Equipment
- Barbell
- Wall for handstand push-ups
Coaching notes by goal
Bulking: Pressing & Pulling Strength
Before: 4 sets × 3 Cleans at 80% + 3 × 5 Strict HSPU.
Pacing: Handstand push-ups in quick sets before failure, cleans as fast singles.
After: 3 × 8 DB Shoulder Press + 3 × 10 Back Extensions.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Power Endurance
Before: 3 kipping HSPU, build to working weight over 4 singles.
Pacing: Rest before you fail on the wall: one missed rep costs more time than a short break.
After: Shoulder stretch + 6 min easy row.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Controlled Strength
Before: 6 min easy cardio + shoulder and hip prep.
Pacing: Pike or box HSPU and a lighter clean you can lift every time.
After: 12 min Zone 2 walk.
Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/workout/2015/03/20; eatthegains.com 15.4 post