Via: CrossFit Games Live Feed
CrossFit Open Workout 15.4 – Tips & Tricks
CrossFit Open Workout 15.4 has been released and for the first time it includes Handstand Push Ups, complimented with Cleans.
Tip 1 – Select a good judge
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.
Tip 2 – Kip your Handstand Push Ups
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.
Tip 3 – Don’t go to failure your Handstand Push Ups
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!
Tip 4 – Hit Cleans in Singles
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.
Tip 5 – Smooth is slow & slow is fast
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.
