Saturday 3/21

Workout 15.4

Complete 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
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.


Nicole Carroll’s 15.4 Tips

More than 10,000 members of the CrossFit community got their first muscle-ups last week during Open Workout 15.3. This week, we see another first in the Open: handstand push-ups! Hopefully we can make this as big of a success for the community as muscle-ups.

If you know you do not have a single handstand push-up, go scaled. But if you’re close or have 1 or more, take your 8 minutes and go for it as Rx’d.

This is high-volume handstand push-up work, so if you know how, kip these right out of the gate. This will preserve your shoulders a little longer and you will need that for the later rounds of this one! As always, do not put yourself in a deficit with failed reps, and try not to rest upside down on the wall. It is much better to stop short of failure, come down, shake it out and kick back up and get another rep or two.

The handstand push-up will likely start to fail before we hit the wall, metabolically. Break these up intelligently, BUT this one is also only 8 minutes so still minimize your rest and transitions and try to keep moving!

The cleans might be heavy for some people. If this load is near your max, consider doing them as squat cleans. Of course, if you can, do power cleans—even if it’s just as singles.

The rep scheme and standards on this one are a bit tricky. For the reps, have someone in your corner tracking them for you and letting you know where you’re at and where you need to go next. For the standard, make sure you practice and nail it before attempting this for a score.

Finally, we have a couple of technical moves in the mix. We can support our efforts best by capitalizing on the efficiencies of moving well. Below are a few videos to help with that.

Second-to-last one! Go get ‘em! And good luck!



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s