So what will CrossFit Open 15.4 look like?
This year, so far, we have not seen the long chipper nor the strength ladder. We have seen Snatches and we saw a 1RM Clean & Jerk in the beginning. We’ve not yet seen Burpees nor Rowing either. Given the introduction of the scaled event this year, I think we’re being lined up for something with a bit more of a gymnastic-skill too.
It is therefore my prediction that Friday will bring a strength ladder (either increasing weight or repetitions) interspersed with Burpees of some flavour, perhaps with either a 15.4a “extra” like Handstand Pushups or Pistols.
Therefore, to ‘put it out there’, I’m going for:
3 x Deadlift @ 225lbs
3 x Burpee (to 6” height)
6 x Deadlift
6 x Burpee
9 x Deadlift
9 x Burpee
12 x Deadlift
12 x Burpee
Followed immediately by:
Handstand Push Ups (Max Effort)
However, that’s a day or so away yet.
In isolation again, back in the work gym, I went for the CF Plymouth WOD today:
10 x 90s On / 90s Off
10 x Power Cleans @ 60kg
10 x Box Jumps @ 24”
10 x Jumping Lunges
Max Effort Toes To Bar
Scoring = Total Toes To Bar
First off, the RX (L3) version was with 70kg and so I immediately scaled to 60kg.
For 3 rounds, I made it in to the Toes to Bar, scoring 3 / 7 / 7 accordingly. In the 4th round, I didn’t get past the lunges. I was completely cooked. Instead of just ploughing on though and seeing what I could manage each time, I stopped. My elbow was hurting, my grip was going (after too many monkey bar swings the day before!) and I was feeling shaky on my feet in the box jumps. I’m going to put this one down to fatigue and just being ‘sluggish’. It wasn’t a great day….move on!