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03.23.2015

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IMG_3600CrossFit New Hampshire’s support of Mark and Samy during the first annual SleepOut event was beyond what we could have hoped for. CFNH successfully raised $1350.00 for Child & Family Services of New Hampshire (a private non-profit organization) and effectively assisted in increasing public awareness of homeless youth in the greater Manchester area.

We can not thank everyone enough for making our participation in the SleepOut a truly empowering experience. Ashley’s promotional social media skills coupled with the incredible generosity of our CrossFit New Hampshire athletes is something that Mark and I were proud to represent. There is a sense of wonderful motivation that comes from seeing so many people contribute selflessly to this worthy and important cause. THANK YOU, CROSSFIT NEW HAMPSHIRE.

Warm-up Drills
I. Row 2:00
II. 15.4 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.4”
Complete as many reps as possible in 8 minutes of
3 x Handstand Push-ups
3 x Cleans (185/125lbs)
6 x Handstand Push-ups
3 x Cleans (185/125lbs)
9 x Handstand Push-ups
3 x Cleans (185/125lbs)

12 x Handstand Push-ups
6 x Cleans (185/125lbs)
15 x Handstand Push-ups
6 x Cleans (185/125lbs)
18 x Handstand Push-ups
6 x Cleans (185/125lbs)

21 x Handstand Push-ups
9 x Cleans (185/125lbs)
24 x Handstand Push-ups
9 x Cleans (185/125lbs)
27 x Handstand Push-ups
9 x Cleans (185/125lbs)

Etc., adding 3 reps to the Handstand Push-ups each round, and 3 reps to the Cleans every 3 rounds.

Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.

All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Scaled options there is no tiebreak.

Post scores to comments/submit to the CrossFit Games site HERE.

Samy Daghir

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