All levels
Heat Schedule for the day:
10:30
10:45
11:00
11:15
Shoulder prep:
Banded rack release
Banded lat release
Prayer stretch and wrist mob
Shoulder circles + reverse fly’s
Conditioning prep:
1000 m row
Every 250 m perform:
3 Burpees
3 hang power cleans
3 front squats
3 push press
w/empty bar
HSPU prep:
Easy push ups and HS holds (hollow)
After marking the Open standard on the wall:
Practice shin angles, maintaining a vertical kip and heels pressed at the top
Clean prep:
10-15 minutes work up to a heavy clean slightly above your working weight
CrossFit Open 15.4
8 minute AMRAP
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.
