Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
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.
15.4 Friday Night Lights!
Here. We. Go! The fourth workout in the 2015 CrossFit Open is here along with Progenex to hand out some super cool prizes!
If you watched the live announcement last night you learned that the new (and awesome) handstand push-up standard is something that could throw some athletes for a loop. Be sure to review the standards and watch the athletes in the video above so you can see what you need to do to get a rep.
Here is what you need to know for Week 4!
HEATS AND SIGN-UP
We will run 15 minutes heats starting at 4:15pm. If you plan to do the workout RX, be sure to review the standards on how to set-up your handstand push-up station. Judges will be prepped with tape and the how to in setting your proper height requirement.
For the Friday Night Lights, you will sign-up for a heat just as you do for classes. It’s important to note that the time (heat) you sign-up for is the time your WOD will BEGIN, so you’ll want to get there earlier to get with the Warmup Coach and get warm. The warmup coach this week is ERIC.
YellowBelly is back and will deliver pre-ordered dinners. ALL pre-orders MUST BE RECEIVED by 12pm today, no exceptions. Please remember to bring cash or check for payment. We encourage everyone to stick around for food, friends, and fun.
Roots welcomes Progenex and Matt Marshall along with top Progenex-sponsored athletes Adrian Conway, Brennan Fjord, and Christian Lucero.
LOG YOUR SCORES
You know the drill by now! Don’t forget to log your scores. Also note that the Sunday makeup will be at 6pm this week only.
This is as much a social as it is a competition so please bring your friends and family too!
Athletes from other CrossFits are welcome to participate if they are registered for The Open, but please reserve your spot by contacting [email protected] in advance.
Questions? Post to comments.