Open WOD 15.4 – Have You Registered For The Open YET?!

Flashback Friday – Jen cruising through Open WOD 16.1

The 2022 Open is Coming!
The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, Each week a WOD will be announced that you can complete at home or in your local affiliate. You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website

“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.

For more information and to register visit The Crossfit Games Website HERE.

12 – 9 – 6
Seated BB Strict Press
Muscle Clean*

*Round 1 from pockets, 2 from top of knee, 3 from the floor

Handstand Push-ups

Handstand Warm-Up
-Wall Facing Shoulder Shrugs
-Wall Facing Hip Taps or Shoulder Taps
-:30 Hold Facing Out*
-2 Rounds of Negatives**

**ADV use minibands around wrists

Power Clean
Minutes 1-5 – 2 Reps
Minutes 6-10 – 1 Rep

Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185|125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

L3 – 155|105
L2 – 135|95
L1 – 95|65 – Hand Release Push-Ups

Partner Cash-Out
P1 – 12|10 Calorie Bike
P2 – AMRAP Sit-Ups

Score is total Calories and Sit-Ups combined

ADV – Med Ball Sit Ups

Extra Work
Row 1000m
30 GHD
Row 500m
30 GHD
Row 1000