Warmup:

2 Rounds:

5 Bow2Bends

5 Squat2Stands

5 Pushup2Downward Dog

10 Plank Shoulder taps

1 Wall walk

Then…

Barbell warmup – With an empty bar in and in clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin

 

WOD:

CrossFit Open 15.4

AMRAP 8:

3 handstand push-ups

3 cleans (185/125)

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.

Video courtesy of The CrossFit Games.

Our trip through past CrossFit Opens takes us to March of 2015 with 15.4.  The goal to getting into the higher rep rounds is steady work on the Handstand Push Ups and fast cycling on the barbell.  That said, if the weight is in the 75% or higher of your 1RM, this does not mean you have to go touch and go on the cleans.  Quick singles will save your arm strength, allowing you to get through the HSPUs better. Take a good 10 minutes to work up to the weight you need for the WOD, and focus on quick elbows through the bar every time.

 

Scaling Options:

Bar weight -> 75% of Power Clean 1RM -> as needed

 

HSPU -> Pike Push ups off box or floor -> High kneel DB press

 

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Roll out posterior chain and then T-Spine – 20 passes per area