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Clamtown CF – Location – WOD
Warm-up (No Measure)
2 sets:
20 alternating plank shoulder taps
5 push-ups from the knees
10 up-downs
:30 overhead plate carry
– Athletes may use any weight plate.
Handstand push-up
Push-ups to downward dog // Basic pressing movement and mobility tool to open up shoulders.
Piked push-ups // Head should land forward of the hands and finish between the arms at the top.
Handstand hold // Kick up to the wall with straight arms. Press into the ground while keeping the ribs down and belly tight.
Handstand negatives // Ability to stay against the wall and control your descent to the bottom of the handstand push-up. Do not press out of the bottom yet.
Handstand push-up // As soon as the head touches the mat, press back up to locked-out arms. Athletes can use no more than 1 AbMat + 45-lb plate.
Power Clean
10 minutes to build to a heavy 3-rep
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
– INTERMEDIATE –
AMRAP 8:
3 handstand push-ups
3 cleans (95/135 lb)
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
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
– BEGINNER –
AMRAP 8:
3 push-ups from the knees
3 cleans (45/65 lb)
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the hand-release push-ups each round and 3 reps to the cleans every 3 rounds.
– MASTERS 55+ –
AMRAP 8:
3 push presses (65/95 lb)
3 cleans (75/115 lb)
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
– Add 3 reps to the push presses each round and 3 reps to the cleans every 3 rounds.
Skill Work (5 Rounds for distance)
Post-workout
5 sets:
Handstand walk (50 ft)
Stretching (Checkmark)
2 sets:
10 ATY raises
:30 doorway pec-stretch/side
– AT-HOME – (AMRAP – Reps)
AMRAP 8:
3 handstand push-ups
3 DB power cleans (35/50 lb)
6 handstand push-ups
3 DB power cleans
9 handstand push-ups
3 DB power cleans
12 handstand push-ups
6 DB power cleans
15 handstand push-ups
6 DB power cleans
18 handstand push-ups
6 DB power cleans
21 handstand push-ups
9 DB power cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
– Use 2 dumbbells.
– Substitute piked push-ups if no wall for handstand push-ups is available.
