March 23 2015
Fitness 3 minute AMRAP Rest 3 minutes 6 minute AMRAP Rest 3 minutes 9 minute AMRAP 20 Row calories 30 Wall balls 20 jumping pull ups 30 Ab mat sit ups 20 Russian KB swings 30 Burpee box jumps Sport and Performance 3 minute AMRAP Rest 3 minutes 6 minute AMRAP Rest 3 minutes 9 minute AMRAP 20 Row calories 30 Thrusters 95/65 20 pull ups 30 wall balls 20/14 20 DB snatches 50/35 30 Burpee box jumps 24/20 Performance = Thrusters 75/55 & DB Snatch 40/25
March 21 2015 – 15.4 Event
All levels Heat Schedule for the day: 10:30 10:45 11:00 11:15 Shoulder prep: Banded rack release Banded lat release Prayer stretch and wrist mob Shoulder circles + reverse fly’s Conditioning prep: 1000 m row Every 250 m perform: 3 Burpees 3 hang power cleans 3 front squats 3 push press w/empty bar HSPU prep: Easy push ups and HS holds (hollow) After marking the Open standard on the wall: Practice shin angles, maintaining a vertical kip and heels pressed at the top Clean prep: 10-15 minutes work up to a heavy clean slightly above your working weight CrossFit Open 15.4 8 minute AMRAP 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…
March 20 2015 – 15.4 scaled and prep
Fitness 15 minutes Power clean technique 8 minute AMRAP 3 push-ups 3 Heavy Russian swings (+1) 6 push-ups 3 Heavy Russian swings (+1) 9 push-ups 3 Heavy Russian swings (+1) 12 push-ups 6 cleans 15 push-ups 6 Heavy Russian swings (+1) 18 push-ups 6 Heavy Russian swings (+1) 21 push-ups 9 Heavy Russian swings (+1) Etc., adding 3 reps to the push-up each round, and 3 reps to the clean every 3 rounds. Performance 15 minutes: Work up to heavy 3 RM T&G Power Clean 8 min AMRAP CrossFit Open 15.4 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. Sport 10 minutes: Practice the…
March 19 2015
Fitness 30 minute clock (working at a lower intensity) 400 m jog or 500 m row or 400 m ski 1/2 TGU x 3-6 each side One arm Russian swing x 8-12 each arm Shin box x 6 reps 400 m jog or 500 m row or 400 m ski Lateral lunges x 8-12 reps Candle sticks x 3-6 Plank x 30-45 seconds No score on this WOD, the goal is to move well at a lower intensity (talking pace) Performance and Sport Rest Day 10-15 minutes of light movement, walking, swimming, biking etc… 15-20 minute mobility or Yoga 5-10 minutes of mental prep or meditation