FuBarbell

Last Open workout is upon us! This test of your fitness is about capacity and managing your engine. You don’t want to go in too hard, but you can’t pace too much either. With 72 total calories on the rower, 72 reps for the thrusters and no time cap, this is guaranteed to be a fun time!

Tips + Tricks:

1. Pushing quick calories on the rower is about power output. Play around with the damper setting to see where you get the most bang for you buck with the aim being roughly 1 calorie per stroke (or every other stroke). This will land the majority of you on a damper setting of 6-9.

15.4 Efficiency Tips

Well crew, you didn’t think it would happen but it did! Handstand push-ups are making their first ever appearance in the CrossFit Open, and they’re here to make a statement!

For the handstand push-ups:

a. Find the maximum width of your hand placement that will still allow your heels to travel over the marked line and then mark this distance with tape. This will take not only take the guess work out of where to place your hands when you return to the HSPUs, but it will allow your

the shortest distance of allowable travel with the arms.

This week’s CrossFit Open challenge is last year’s 14.2. The two movements in this spicy repeat are the overhead squat and chest to bar pull-ups.

Points of Performance for 15.2:

1. Spend the first 2 sets/6min feeling things out. Don’t go for broke trying to buy extra rest time.

2. Heart rate management is key. Anytime you have “death by” style workout, the athlete that can keep their HR in check the longest will have more left in the tank to push later when it counts.