15.4

Baby Faye will be making a special guest appearance at CFR tomorrow!

Baby Faye will be making a special guest appearance at CFR tomorrow!

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
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

M 185 lb.  F 125 lb.

Scaled

8 min AMRAP:

10 Push Press (95/65)

10 Cleans (115/75)

15.4 

This year’s Open has definitely been one of firsts. The one-rep max, muscle ups as a lead-off movement and now HSPU’s. Back in the Dark Ages of the Open (2011), the movements were pretty straight forward and maybe even a little boring. But now, the list of movments continues to grow, which I believe is a great thing.

Here’s my suggested game plan for 15.4:

You are going to fall into 3 categories, or maybe somehwre inbetween.

Advanced: you’ve got HSPU’s and can power clean 185 or 125 for days.  Attack the workout for 8 minutes and make us proud!

Intermediate Advanced: you’ve got one of the two movements down pretty well, but one of them may give you difficulty. If you’ve got HSPU’s, your score of 3 is considered a higher ranking than doing 500 reps scaled, so take your 3. If you have cleaned either 165+ or 105+, there’s a good chance you can clean the RX weight at least once. If you can clean 185/125, but are close to HSPU’s, you have exactly 72 hours to work on your kip and get up that wall 3 times. You may want to do both scaled and RX for this one

Intermediate: you have done both of these movements, just not at the prescription that the Open is asking for. If you don’t quite have HSPU’s then I would recommend doing the scaled, but still practice HSPU’s for the next few days (and beyond). If the clean is definitely out of reach, but HSPU’s are possible go for the 3 reps. Regardless, practice both movements and see where you’re at, then we can decide what option is best

At 9am we will meet and go over the HSPU’s, the positioning and the kip. That will also be a good time to try and build up to that clean and see if it’s possible for the RX version