15.4 Scaled Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans
Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.
I'll admit I was a little annoyed with the scaled workout yet again this week. It hardly resembles the Rx workout of handstand push-ups and heavy cleans but when I did it, I was pretty happy the weights weren't a pound heavier! This little 8-minute AMRAP took the wind out of me!
This workout was right up my alley -- all barbell, no body weight, but it was a hard one to pace. I knew I could do each set of 10 unbroken, but when I rolled through the first round in 45 seconds, I also knew I was moving too fast.
I decided to slow down and rest between sets of 20, but I think I probably slowed down too much. In hindsight, I would have set a rest limit, such as 5 or 10 seconds, rather the 30 seconds I spent pacing around the bar to catch my breath!
I did break up the cleans into sets of 5 during the last two sets -- cause after three rounds, 75 lbs felt pretty heavy!
I finished the workout with 110 reps, which is five rounds and 10 push presses. Not too bad.
All in all, I really enjoyed this workout and it's one I'll likely do on my own on day in the future for fun. I think a great goal to work up to is 160 reps, or 8 rounds!
Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 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.
Men clean 185 lb. Women clean 125 lb.
Sometimes in CrossFit I think we forget that doing push-ups upside down is pretty freaking amazing! For this very reason, watching the Rx division was exhilarating!
I'm really proud of Aaron for topping the leaderboard at our box with 57 reps. He worried me all weekend about the cleans, saying they were really heavy for him; yet he power cleaned them with no problem!
He definitely underestimates his strength!
Way to go babe!
The day after the open I woke up extremely sore! I think it's from not working out as regularly lately so I'm going to try to get back in my CrossFit groove this week!
Did you do 15.4, scaled or Rx?
If you did it scaled, did that workout surprise you?
What's been your favorite workout so far?