15.4 is here, its brutal, its short, but manageable!
8 Minute AMRAP – Power Cleans and Handstand Push Ups OR Push Press if you are scaling. This breakdown goes for either…
8 minutes is not a long time so being conscious of the clock and your pace will absolutely be important. No place to pick it up like the double unders in 15.3. No crazy diet changes should be made for this one… you will be inverted, so plan accordingly – Don’t eat right before this one!
Handstand Push Up or Push Press
They go up in increments of three, something i feel CrossFit is famous for when they test us, but we rarely see an ascending ladder in training. Something to think about going forward. The first rounds of 3 and 6 are easy, the set of 9 is where you will want to be sure you have proper hand placement, be diligent with locking out and pacing, and finally conscious of the clock. Establish a rhythm and keep on it! MAKE SURE YOU KEEP YOUR ABS TIGHT. The second your abs are soft, you lower back will sag – this leads to inefficiencies and ultimately your feet will not pass the line on the wall. Do your best not to waste any reps on the HSPU.
If you are scaling and doing the Push Press, you have the luxury of being able to stare at the clock. Focus on using your legs and body to lift the bar, keep your shoulders out of it as much as you can. Same rules apply, no wasted reps-Watch those knees! Find your pace and be as consistent as possible.
Biggest Take Away On both of these movements, your goal is to avoid muscle fatigue as much as possible. Go to short sets early if you need, be consistent!
Not a ton to talk about here… They will be heavy but, in my opinion, this will be the easy part of the workout scaled or not. The reps are low, so get on and get em over with. My thought process is, the second you get off the wall or push press pick the bar up immediately and get the first one out of the way. Singles will likely be the jam, find your pace and stick it! Your goal here is to get back to the wall as soon as you can.
When you head back to the HSPU or Push Press, remember, no wasted reps. Go when you are ready.
General Warm Up for the cleans, spend some extra time on the shoulders, forearms, and wrists. Go Nutz!