CrossFit LoDoCrossFit LoDoCrossFit LoDoCrossFit LoDo
  • Home
  • Get Started
    • Programs
      • Foundations
      • CrossFit
      • Bar None
      • Private Training
      • Corporate Fitness
    • About Us
      • Coaches
      • Release Waiver
      • Contact
  • WOD
  • Schedule
  • Memberships
  • Blog

Coach @Donald_OH_ Tips for 15.4

    Home News & Events Coach @Donald_OH_ Tips for 15.4
    NextPrevious

    Coach @Donald_OH_ Tips for 15.4

    By user | News & Events, Workout of Day (WOD) | 0 comment | 19 March, 2015 | 0

    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!

    Power Cleans

    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!

     

     

    No tags.

    Leave a Comment

    Cancel reply

    Your email address will not be published. Required fields are marked *

    NextPrevious

    Our Affiliates

    CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Journal: The Performance-Based Lifestyle Resource Rep Fitness: Strength Equipment and Home Gym Specialists

    Today’s Schedule

    • 5:30 am - CrossFit
    • 6:30 am - CrossFit
    • 7:30 am - CrossFit
    • 9:00 am - Open Gym
    • 10:30 am - Open Gym
    • 11:30 am - CrossFit
    • 12:30 pm - CrossFit
    • 4:00 pm - CrossFit
    • 5:00 pm - CrossFit

    Recent Posts

    • Let Down Proof

      Hey LoDo Family!! We are planning to start doing announcements and gym

      14 May, 2019
    • You’re Never Done

      You’re Never done Sometimes it is easy to think that at some

      28 September, 2018

    Contact Us

    LoDo Gym
    601 West 29th Avenue
    Denver, CO 80202

    Phone Number
    +1 (970) 573 - 6277

    Email Address
    info@crossfitlodo.com

    Copyright 2017 Crossfit LoDo LLC | All Rights Reserved
    • Home
    • Get Started
      • Programs
        • Foundations
        • CrossFit
        • Bar None
        • Private Training
        • Corporate Fitness
      • About Us
        • Coaches
        • Release Waiver
        • Contact
    • WOD
    • Schedule
    • Memberships
    • Blog
    CrossFit LoDo