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CrossFit Open 15.4

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – Practice

Mobility

Shoulders

Skill Warm Up

Tabata hollow rocks (or static holds)

*8 sets of 20 sec on / 10 sec rest

Strength

A: Push Press (1-1-1-1-1-1-1; 7 sets of 1 rep)

Pre test for next strength cycle

Increase weight with each set

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
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 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.)

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.
To reduce the amount of barbells, use DBs for push press (45/30)

*For any one not familiar or comfortable with cleans, you can do

10 DB Push Press (45/30)

10 DL (115/75lbs)

10 Russian KBS (53/35lbs)

OPTIONAL CASH OUT

Metcon (Time)

3 Rounds

25 calorie row

40 double unders

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