Strength
Press + Push press
3 x 5 @ 80% of 1RM + AMRAP
Workout
CrossFit Open Workout 15.4
8 min AMRAP 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.
**Oh man.. that Open WOD looks like a lot. Before getting to that, let’s breakdown strength super quick. We’ve done this a few times before, but checkout that percentage today.. 80% of your strict. Ooph! So that push press AMRAP total might be on the lower side. But before that you need to get in 5 reps at that heavier weight. Remember that a strict press still needs you to use your whole body (TENSION!) and not just your arms to move the weight. If you’re not nearly curling your toes from gripping the ground with your feet and holding in an imaginary (or real.. not judging) fart, are you even tight??? Sssquuueeezzee!
Okay.. now to the main part. It’s a short workout, but needs a decent amount of prep for the handstand push ups and cleans. Squat or power here, but it’s HEAVY. and no dropping, sooo.. BUT! no overhead, soo..yaa! (?)
Here’s the deal.. this workout had a weird scaling option to it. I’ve added it to ZP, or you can check the link above (in wod title) to see that it’s cleans and push press. That is an option, or it can be coaches choice to help you find the best scaling option for this workout if you don’t have HSPU. Knees/pike on a box or seated DB presses are always acceptable options. What I don’t want to see is something done to just ‘get through it’. Even a scaled option for any movement should be something closely mimicking the original movement.
Daily Read
Women Discerning Pain Better Than Men – NPR