15.4 Benchmark

CrossFit Empire South – CrossFit

Handstand Walk

Pre-workout:

5 sets:

50-ft. handstand walk

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.
-Intermediate-

AMRAP 8:

3 handstand push-ups

3 cleans (135/95 lb)

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

-Beginner-

AMRAP 8:

3 hand release push-ups

3 cleans (75/55 lb)

6 hand release push-ups

3 cleans

9 hand release push-ups

3 cleans

12 hand release push-ups

6 cleans

15 hand release push-ups

6 cleans

18 hand release push-ups

6 cleans

21 hand release push-ups

9 cleans

– Add 3 reps to the hand-release push-ups each round, and 3 reps to the clean every 3 rounds.

Cool Down

3 sets:

10 ATY raises

:30 doorway pec-stretch / side

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