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Friday, March 20, 2015

Open Workout 15.4 - Initial Thoughts and Tips

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.

Initial Thoughts:
First time seeing Handstand Pushups in the Open.  It was just a matter of time.  This is also the first time we see a relatively heavy load for many repetitions in this year's Open.  I honestly thought there would be many more repetitions for the heavy lift.  This workout seems to be all about the Handstand Pushups.  Kind of makes me think the last Open workout will have a heavy barbell in it.

Whoever came up with this Handstand Pushup standard is a genius!  Every CrossFit competition I have seen has had athletes getting away with questionable Handstand Pushup repetitions.  This standard makes judging fool proof.  Watch the head, watch the heals.  That's all a judge has to do.  This ensures all athletes are held to the exact same standards.

Tips:  These tips are not intended for Games or Regional level athletes. These tips are for the average CrossFit athlete; the person who is using the Open to test and challenge themselves. I am writing these tips very soon after I learn what the workout is. My strategy opinion may change as the weekend progresses.

Handstand Pushups:  Hey Josh Bridges, maybe after your 10th no-rep you should bring your hands closer together so your heals will get above the tape!  Don't make the same mistake Bridges made.  With this Handstand Pushup standard you won't get away with placing your hands wide and having a very short range of motion.  Think of these repetitions as an upside down Push-Press.  Finish the movement with your elbows locked, head through your arms, and legs extended.  Safety is also key for this movement.  DO NOT SLAM YOUR SKULL AGAINST THE FLOOR!  If you are shooting for the top score in the world, go ahead and bounce your skull off the ground.  If not, don't bruise your noggin.

Cleans:  Drop every repetition.  We've done a lot of cleans this past year.  If you've been coming to CrossFit Syracuse you should be very comfortable with this movement.


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