Mobility: Shoulder & Wrist Mobility
Skill Practice Warm Up: Handstand Push Ups (Don’t do too many though, you want to save them for the workout.) Familiarize yourself with the new standard and make sure you are getting your heels to the line.
Strength Workout: None.
Metabolic Conditioning Workout: “Open Workout 15.4” – 8 Minute AMRAP
3 handstand push-ups
3 cleans (Men: 185lbs, Women*: 125lbs)
6 handstand push-ups
9 handstand push-ups
3 cleans (Tie Break Time)
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
6 cleans (Tie Break Time)
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaling Guide: 60 – 147 Reps
Coaching Tips: Don’t go too fast out of the gates or you will blow up early. Singles on the cleans are a good idea, don’t waste energy lowering the bar back down, you’ll want to have a little rest between HSPU’s. Because of the new standard make sure to push your heels towards the ceiling so you hit the target. (If you point your toes your heels drop which might make you miss the target.)
Scaled Version – 8 Minute AMRAP
10 Push Press (Men: 95lbs, Women*: 65lbs)
10 Cleans (Men: 115lbs, Women*: 75lbs)
Scaling Guide: 4 – 8 rounds
Coaching Tips: Be strategic in how you break up your push presses. Each time you drop the bar you will have to clean it back up. When going through the cleans make sure you are not muscle cleaning them (Catching the bar with straight legs) Even though the weight will feel light you will want to conserve that energy for later rounds.
Unfortunately the workout requires two barbells so partner up with someone because we will be doing two heats in class.
Compare To: New Workout
For all the details including teen and masters scaling visit the CF Games website HERE.
Optional Cash Out: None