CrossFit Open Workout 15.4

Crossfit Open Workout 15.4 is a great WOD from the Games. If you want to do or try Games’ WOD’s, this is what you looking for!  Are you still waiting? Let’s try!

It requires two exercises . This one is one of the greatest WOD for beginner CrossFit athletes. It’s totally right and  great way to begin to your CrossFit adventure. Time is important for this WOD. So record your time.  You can see instructions… Be determined and do your  WOD.

If you want to do  Crossfit Open Workout 15.4; The key point is doing your handstand push-ups and cleans. The beginning it will be easy but then it will get harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique. It’s also great because, its a full body WOD.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

And don’t forget this WOD will not kill you. It only will make you stronger than ever.

Instructions 15.4:

AMRAP 8 minutes:

• 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

Add 3 reps to each handstand push-ups each round. Add 3 reps to clean every three rounds.

Men: 185 lbs, 84 kg
Women: 125 lbs, 57 kg

Score:

Number of reps completed in 8 minutes.

Scaled version:

AMRAP 8 minutes:

• 10 push presses
• 10 cleans

Men push press 95 lbs (43 kg) and clean 115 lbs (52 kg).
Women push press 65 lbs (29 kg) and clean 75 lbs (34 kg).