*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.4 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Workout of the Day
A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
*Alternating Pistols x 10-12 reps
L-Sit Hold x 45 seconds
Progressions used for pistols:
*Single Leg Squat on a box
*Set up a band in a rack and use the band to assist you out of the bottom
*Single Leg Squat to a box
Men & Women All Age Divisions
B.
For time:
Row 1000 Meters
30 Burpees Over the Erg
30 Front Rack Walking Lunges
Rest 6 minutes, and then . . .
C.
For time:
Row 1500 Meters
20 Burpees Over the Erg
20 Front Rack Walking Lunges
Rest 6 minutes, and then . . .
D.
For time:
Row 2000 Meters
10 Burpees Over the Erg
10 Front Rack Walking Lunges
40-49: 155/105 lbs
50-54:
135/95 lbs
55+: 115/75 lbs; step overs are allowed
A: Done
B: 9:24
C: 10:15
D: 9:50
Did 15.4 on Friday – got 11 reps.
I am extremely happy considering that I could not perform any HSPU 3 weeks ago and that 84 kg was a new PR (x 3). Had to do all my HSPU strict.
Felt really good to struggle trough a “longer” workout.
A. done
B. 9:45 #110
C: 9:52
D: 10:15
The walking lunges got really heavy in the end.
A. Complete
Need to work on LSits
B. 9:26Rx
C. 9:03Rx
D. 9:28Rx
A.complete almost got my rope climbs down to one pull @ 15′
B. 10:35 #135
C. 10:02 #135
D. 10:07 #135
Cold but sunny Sunday morning outdoors @home gym. Outside tempeature -4 when started session.
For warmup 3km run
A. Done – changed rope to 20 wb’s because rope not available at home gym
B. Changed rowing for run and kept rest in 2min because was a little bit hurry
Time 11:00
C. 10min
D. Run only 1km in last set. My lower back was sending singnals that I run enough for today… Time 8min
Goodwillie
After looking at this video I can see that my head is the problem.
As a matter if fact the back of my head is rubbed raw from banging off the wall a few times
Thanks for sharing.
Did 15.4. 16 reps. Had double digit no reps on HSPU.
Keep coming off the wall before my feet hit above the line.
Gonna hit it again Monday
Gary, I had the same problem. 50 reps. Double digit no reps with the feet coming off the wall. I realized that I was looking at the floor and not pushing my head through which pulls the feet away from the wall. This video really helped me, in practice anyway. I’m going to try again on Monday. You can start around the 5 min mark if don’t need the progression. Good luck.
https://www.youtube.com/watch?v=d9JRYM2jDBs
B. Rx :12:20 single leg work is brutal on the left hip. Slow and controlled movement for lunges
C. Rx: 12:21
D. Rx: 12:00
15.4 (50-54) 40 reps
HSPU were not a problem, cleans were the struggling point. Will give it another try Monday if I feel I can be more efficient with the cleans.
!5.4 54reps. Was feeling good so I thought I would redo. 9 better than yesterday. Always want more.
a done
b 13:36 rx
c 13:11
d 10:47
Did 15.4. I have only done strict HSPU through all the training in the past 6 months!! My goal going in was to get 25-30 reps. Official score – 28 reps!! I was able to get kipping HSPU today 5 minutes prior to 1-2-3-GO! I have approached the Open as an opportunity to expose my weaknesses so that I can focus my training in the off season. This is another area that I have improved greatly on; 6 months ago I was unable to even get upside down and today I was able to get 19 kipping HSPU (and I… Read more »
Great comments and reminder of how we can take so much for granted. Excellent with the HSPU!!!
a. completed
b. at 85#- felt heavy today. 10:50/11:30/11:50
this was a mental challenge, getting back on that rower. when i see my munchkin tape mark for 15.4 and then look at the rower and know where my dues are paid. 🙂
kendall and tracy, awesome support, awesome effort. thanks for sharing that tracy.
A. Done
B. 85# 11:30/11:15/11:07
Complaining is human nature. I get it. We all do it. I read all over Facebook about how horrible Dave Castro is, how easy scaled is, how hard RX is. Masters are screwed… bla bla bla. Everyone needs to take a step back and if you are lucky enough to be apart of a CrossFit gym and community….. Stop complaining and look around. Look at the first time PR’s, the RX and scaled athletes doing things they were not doing a month ago. First pull-up, to first muscle-up. Weights that seemed impossible last month are going up with ease. Let’s… Read more »
LOVE you, T
Nice Job! And you are lucky to have such a strong advocate in your corner (which I assume is the same for Tracy)
Amen and cheers to you both for your hard work and exceptional attitudes! Just love this!
You both continue to inspire me and make me cry!! That is AWESOME and as coach myself, absolutely joyful to witness!
@nicholedehart:disqus
Only got 65 on 15.4. I was too slow and deligent on the first sets of HSPU. I will be doing this one again Monday.
Very disappointed to my performance at 15.4. Had to do scaled version because was not able to clean properly. My wrist is not yet fully recovered and that was causing issues with bigger weights.
As scaled version my result was 120 reps in 8min.
As long as there’s hope, there’s life. Take care of your wrist before it goes worst.
I did 66 reps on 15.4 today
I try to go over 70 on Monday 🙂 Lost time on the set of 12hspu