If you’re participating in the Open, I’ve written a CrossFit Open 15.4 nutrition strategy for you!
So far, the workouts have been pretty true to CrossFit’s roots, and 15.4 is no different: an AMRAP ascending ladder of handstand push-ups and cleans.
Eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are certainly some things to think about for 15.4.
If you’re doing The Open, the workout for the fourth week is:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., following same pattern
M 185 lb. F 125 lb.
The lynch-pin is going to be the handstand push-ups for most people. The reps quickly escalate and if you’re not careful to stay just under your limit, it’s easy to fatigue to the point of failure. In such a short workout it’ll be hard to recover if you burn your shoulders and arms out.
I competed in The Open three times and went to Regionals in 2013, so I know exactly how this one is going to feel. It’s going to fly by!