Fri: CF Open 15.4

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

DROM:

Iron Crosses & Glute Bridges

Hollow Rocks & Rolls to Superman

Back Extensions & Scorpions

Scap Push Ups & Push Ups

Downward Dog & Cobra

Puppy Dog Pose & Tri Pod Hold

Lat Activations & Hollow/Arch Swings

BB Warm Up:

5 RDLs

5 Good Mornings

3 High Hang High Pulls

3 Elbow Rotations (each arm)

3 Strict Press

3 Low Hang Power Cleans

Metcon

8-10:00 minutes of building up to WOD weight for Power Cleans & warming up the HSPU

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.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

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.

Mobility

Foam roll the lats, low back, and quads

Smash the shoulders, pecs, and scap

Low Back Stretch – Straddle stretch using rig post

Shoulder Opener – Banded Scarecrows