Open 15.4 workout

Open 15.4 Crossfit Workout

Overview of Open 15.4

Open 15.4: History and competitions appearances of this workout is a CrossFit workout that was first introduced in 2015 as part of the CrossFit Open, a worldwide competition that takes place over five weeks. The workout is an AMRAP (as many rounds as possible) in 8 minutes, consisting of handstand push-ups and cleans. The workout is designed to test an athlete’s upper body strength, endurance, and power.

Open 15.4: Workout Description

The workout consists of the following movements, performed in order:

  • 3 handstand push-ups
  • 3 cleans (185/125lb)
  • 6 handstand push-ups
  • 3 cleans (185/125lb)
  • 9 handstand push-ups
  • 3 cleans (185/125lb)
  • Continuing this pattern, adding 3 reps to the handstand push-ups each round.

The recommended weight for the cleans is 185 pounds for men and 125 pounds for women.

Open 15.4: Workout Variations and Scaling Options

For those who are unable to perform handstand push-ups, a scaling option is to perform push-ups instead. Another option is to use a box or bench to elevate the hands and reduce the range of motion. For the cleans, athletes can reduce the weight or perform power cleans instead of full cleans.

Open 15.4: Tips and Strategies

To complete the workout efficiently and safely, athletes should focus on pacing themselves and breaking up the handstand push-ups into manageable sets. It is also important to maintain proper form throughout the workout, especially during the cleans, to avoid injury. A suggested warm-up routine could include shoulder mobility exercises and practicing handstand holds against a wall.

Open 15.4: Athlete Performance

According to CrossFit, an advanced athlete could complete 7-10 rounds of the workout, while an intermediate athlete could complete 4-6 rounds, and a beginner athlete could complete 2-3 rounds.

Open 15.4: Conclusion

Open 15.4 is a challenging CrossFit workout that tests an athlete’s upper body strength and endurance. With proper scaling and pacing, athletes of all levels can participate and benefit from the workout’s physical demands.