Video By: CrossFit HQ

Without the doubt, the biggest surprise from the 15.4 Live Announcement? Handstand pushups.

For the first time in CrossFit’s history, this movement has been included in The Open. Up to this point, the highest number of handstand push-ups that have been part of a workout, was 50 at a regional (at the 4 minute mark of 15.4, Scott Panchik had already completed 63 reps). In years past, Dave Castro has left out this movement  due to the lack of a standard that was applicable to athletes everywhere. Finally, the masterminds behind it all came up with such a standard that was tailored to each athlete individually.  

HSPU Standard: Have the athlete stand with their feet hip-width apart, toes against the wall, and hands extended overhead. With their thumbs touching, have the judge make a mark on the wall where the wrists are positioned. Place a piece of tape along the wall at the mark’s level. The height of the line is dependent on the height of the athlete. The athlete must have their heels extended above the line on handstand pushup, otherwise, they will recieve a no-rep for the movement. 

Right out of the gate, Panchik went with a smooth pace and a kipping handstand movement, staying strong, breaking reps up early, and ultimately saving his shoulders from unbearable muscle fatigue. Josh Bridges went with a alternative method- staying strict until his third round of 3- which left him exerting more energy than necessary, and receiving multiple no-reps on his HSPUs.  The key to the workout is having your hands at shoulder width apart, so you make sure to get your heels above the line every time. Panchik kipped his reps through the first set of 3, saving his shoulders, and spending less time under tension. 

“It was definitely a lot different than the handstand pushups I do everyday in the gym, and you really have to think about each rep and focus on extending, not just your shoulders and hips, but your feet, too. And have fun.” Scott Panchik

Final
Scott Panchick: 147 reps
Josh Bridges: 122 reps 

Workout 15.4
8-Min AMRAP

3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans

Male: 185 lb.
Female: 125 lb. 

Etc., following the same pattern.

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