Kristin King from CrossFit Little Egypt in the North Central Region has taken out CrossFit Open Workout 15.4. King finished with 180 reps, making it through the round of 27 handstand push ups.
King finished ahead of Michele Letendre who finished in second with 167 reps.
https://vimeo.com/123004522
Via: games.crossfit.com
Jacob Anderson, the 21 year old from the South East Region has taken out CrossFit Open Workout 15.4. Anderson finished with 183 reps, making it through the round of 27 handstand push ups.
To put things in perspective, thats 9 more reps than CrossFit Games Champion Rich Froning, who finished in second with 174 reps.
https://www.youtube.com/watch?v=JtGWnNgQI2w
Week four of the CrossFit Open is now in the books with CrossFit Open Workout 15.4 completed.
For the first time we saw Handstand Push Ups in a work out, coupled with some power cleans.
Jacob Anderson topped the men’s leaderboard with 183 reps and little known Kristin King scored 180 reps to take this weeks honors for the ladies.
The top of the pile continue to look very consistent, with Mat Fraser still edging out Rich Froning for first position in the CrossFit Open. After a Open Announcement workout consistent of plenty of no-reps, Josh Bridges fought back and repeated to workout to score 167 reps good enough for 4th overall this week. Bridges continues the climb up the leaderboard to 14th overall.
Camille Le-blanc Bazinet extends her lead with just one week to go to claim the CrossFit Open title. Australia’s Kara Webb slips down into 5th place, with her score of 148 only good enough for 50th overall in 15.4.
CrossFit Games Affiliate Cup Champions CrossFit Invictus continue to assert themselves at the top of the table after four weeks of competition. Australia’s CrossFit Active retain their hold on 7th. All eyes have been on Rich Froning’s CrossFit Mayhem team who currently sit in 9th.
Dean Linder Leighton continues to hold onto the top standings for the men in Australia. Ben Garard edges out Khan Porter for one point, placing second and third respectively. The Australian men’s leaderboard took a huge shake up this week, with those top 30 placings being decided on just one more workout!
Kara Webb sits atop the Australian Women’s leaderboard with just 12 points, her workout in 15.4 was 4th overall. Top three rounded out once again by Denae Brown & Jess Coughlan. Winner of 15.4 in Australia was Rebecca Gowing, wth 155 reps pushing her up to 12th overall.
New Zealand are now represented in the Top 3, with Zak’s Pack in third behind CrossFit Athletic and Schwartz CrossFit. With limited places up for grabs at Regionals this year, the Team competition will be hotly contested.
The WOD Life catch up with Australia’s 4th Fittest Man, James Newbury of CrossFit Mode to get his thoughts on CrossFit Open Workout 15.4.
Newbury shares his initial thoughts on the workout, how to warm up and building towards Regionals.
https://www.youtube.com/watch?v=w30_7KNQnTc&list=UUGIGAQxNPdQQT2Zk1Zal2QQ
Looking for more tips? Check out our Top 5 for 15.4!
Carl Paoli from The Freestyle Connection shares his tips on CrossFit Open Workout 15.4.
Paoli identifies the challenge of this workout being the handstand push ups. Focusing on efficiency of movement to get you moving correctly!
Check it out!
Looking for more tips? Check out our Top 5 for 15.4!
Rudy Nielsen from The Outlaw Way shares his tips on CrossFit Open Workout 15.4.
Primary focusing on the set up and execution of the handstand push up.
Check it out!
https://vimeo.com/122716976
Via: The Outlaw Way
Looking for more tips? Check out our Top 5 for 15.4!
Via: CrossFit Games Live Feed
CrossFit Open Workout 15.4 has been released and for the first time it includes Handstand Push Ups, complimented with Cleans.
With new standards being enforced, it is important that you carefully select your judge who is knowledgable of the standards. Ensure that the tape is measured correctly and you are ready to go. The last thing you want is that your workout being deemed ineligible due to incorrect set up.
Communicate clearly and effectively throughout the workout to ensure that the standard is met on every rep. Ensure you hold the standard and are accountable.
This is where the workout is going to be won or lost. We saw Josh Bridges attempt to bust out strict handstand push ups from the get go. Compared with Scott Panchik who went into kipping straight away. The difference was evident, as Scott was able to stay consistent and meet the standard required where as Bridges continued to get no repped, setting him back significantly.
If you need to break up your sets of handstand push ups, do so just before failure. Don’t find yourself in that struggling position where your arms are so fatigue that you simple cannot do another handstand push up. The muscular endurance is key on this workout, so break it up just prior. Shake your arms out, feel good and then get back on it!
Even if you are strong, don’t attempt to touch and go the reps. Just like Scott Panchik in the Open Announcement, just aim for smooth and efficient singles. Don’t use the extra energy required to touch and go the reps, even if it is in your wheel house.
As time starts to run out and you are on your cleans, you can look to move through these quickly if you have capacity.
It has been said before, that this workout is a muscular endurance workout. It’s not necessarily about your work capacity, rather the ability for you to continue to move through technical movements that tax your muscles to the point of failure.
Don’t aim to move so fast that you cannot maintain that pace throughout. Remember, smooth is slow and slow is fast. Lock out every rep, move smooth and consistent and let your reps accumulate. In the last one to two minutes you can then empty the tank.
CrossFit Games Veteran Chris Spealler takes you through some Handstand Push Up efficiency with fellow Games Competitor Matt Chan.
Fine tune your technique and get moving!
Via: CrossFit
Via: CrossFit Games
Complete as many reps as possible in 8 minutes 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.
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Your score will be the total number of repetitions completed before the 8-minute time cap.
Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.
For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
For Scaled options there is no tiebreak.
Equipment
• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the process of measuring the line for the handstand push-ups. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Workout 15.4 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 8 minutes 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.
NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.
Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many reps as possible in 8 minutes 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.
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 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.
Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.
Via: CrossFit Games
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