Max Effort Lower
WOD
“CrossFit Games 15.4”
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.
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.
Strength
Front Squat (1RM with 2sec pause at bottom)
Special Strength
3×10 Band Assisted Inverse Curls
Special Strength
3 x 30 Sumo Dimmel Deadlifts
**work at 30% 1RM Sumo Deadlift
**work at 30% 1RM Sumo Deadlift
Midline
3 Rounds
30sec. Scissor Kicks
10sec. Rest
30sec Plank
10sec Rest
30sec. Scissor Kicks
10sec. Rest
30sec Plank
10sec Rest
Finisher/Recovery
3×15 single leg reverse hyper