So, per round, perform 2 Snatch Pulls, then one high hang snatch. Increase weight used 2Mar by2.5 to 5 pounds
Post weight used to Comments
Strength:
Front Squat 5 x 4 Increase weight used 2MAr by 5-10 pounds Plank Hold 5 x 45sec
Performed as super sets
Post weight used to Comments
Video courtesy of Barbell Shrugged. Some good pointers to help with Front Squat positioning
WOD:
Every 3 min on the 3 min mark for 24 min(so 8 rounds): Run a 400M run. Remaining time is rest
If you are unable to finish a 400M in under 3 min, you will finish whatever set you are on, then rest the remainder of the time until the next round starts.
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Post total reps to Comments
Video courtesy of Barbell Shrugged. Some good tips from last year for this WOD.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*
From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*
From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
.
Movement Standards
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.
At the top, the chest must clearly come into contact with the bar below the collarbone.
For the chin-over-bar pull-up the hang position is the same as the chest-to-bar pull-up (see above). Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chin must break the horizontal plane of the bar.
The jumping chest-to-bar pull-up bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall.
At the bottom, the athlete must lower themselves so his or her arms are fully extended.
At the top, the chest must clearly come into contact with the bar.
Video, pictures, and standards courtesy of CrossFitHQ.
Watch Michele Letendre vs. Emily Bridgers immediately following the Open Workout 15.2 live announcement at 5 p.m. PT (6pm local) March 5 at CrossFit Jääkarhu in Austin, TX.
Olympic Lifting:
Hi Hang Snatch 5 x 2 @ 70% of 1RM Hi Hang Clean 5 x 2 @ 70% of 1RM
Post weights used for both to Comments
Videos courtesy of Catalyst Athletics. Example of positioning for a high hang clean…
…and a high hang snatch. Notice the start position for both. It’s a very shallow shift of the hips back and down before exploding up. The ladies shown here have been doing this for a while, so I would suggest dropping into the position slower, to allow you to set up the body properly to explode.
GOAT WORK:
Pick a weakness and spend 20-30 minutes working on the technique. Could be anything: Muscle Ups, HSPUs, HS Walk, Free-standing HSPU, Pistols, Turkish Get Ups, Front rack position, Row technique, DUs, anything….
You know yourself better than we do, so you should know what to work on,but if you need suggestions, look for one of us coaches roaming around today.
Video courtesy of CrossFit Mayhem. A Panel comprised of Rich Froning, Dan Bailey and members of the CrossFit Mayhem team, Thomas Cox and Ben Rogers, weigh in on working on your weaknesses. Pick up some valuable tips on today’s work.
As we continue on these workouts and in this journey of better fitness, please make sure you are doing all the right things when you are NOT in the gym. Work on recovery. There is a saying “There is no such thing as over-training, BUT, there is a such thing as under-recovering” If you are not properly hydrating (especially out here in the desert), refueling, and giving your body sufficient rest time, this style of constantly varied strength and conditioning, based in functional movements, done at high intensity COULD lead to injuries. We love seeing your smiling faces in here, so please take good care of yourself.
Olympic Weightlifting:
Clean Complex Clean Pull+Clean+Jerk 5 x 3+1+1 As Heavy As Possible
Post highest successful weight for the complex to Comments
So, per set, perform 3 Clean Pulls, then 1 full(read:squat) Clean, then 1 Jerk. Goal through each set – do not let go of the bar.
Strength:
Back Squat 4 x 3 As Heavy As Possible
super set with…
Reverse Hyperextension 4 x 10 Challenging weight
Post highest weight of both to Comments
Video courtesy of Westside Barbell. Powerlifting guru, Louie Simmons on the proper use of the Reverse Hyper. Guess what? We have one in the gym now. Use it! Your posterior Chain will thank you.
WOD:
“Gwen”
15-12-9 unbroken reps of Clean and Jerk
– You choose the weight. Ideally this is across, but adjust if needed. All reps must be touch and go. Rest anywhere except the ground during a set. Rest as needed between sets.
Post weight used to Comments
This WOD is designed to test your grip and resolve. Don’t. Let. Go.
Here’s the leaderboard for Joint Stike CrossFit after 15.1/15.1a
1. Tanner Lee
2. Ed Spivak
3. Ben Gantt
4. Samantha Alfaro
5. Clemente Fernandez
6. Greg Frana
7. Alfred Catolico
8. Rodney Bonton
9. Sherri Biringer
10. Jennifer Preyer-Bonton
11. Kris Lacson
Olympic Lifting:
Split Jerk 5 x 3
Snatch Balance Complex Behind the neck (BTN) Push Press+Snatch Balance 4 x 3+1
So, per set, do three BTN Push Press, then one Snatch Balance after lowering the bar onto your traps. If a snatch balance is to hard sub an overhead squat at the end of the 3rd BTN Push Press, do not rack on back. Go straight into the overhead squat.
Snatch Complex Snatch Pull+High-Hang Snatch 5 x 3+1
So, per set, do three Snatch Pulls, then one High Hang Snatch after the last High Pull. This video (courtesy of Jeff Enge) gives an example of a high pull followed by a high hang snatch
Putt highest successful weight to Comments
Strength:
-Front Squat 5 x 5 -As Heavy As Possible
-Plank Hold 5 x 45sec
Perform moves as a super-set with no more than 60 seconds rest between.
pic courtesy of Live Strong. Big thing to remember, keep core tight, don’t let the hips sag or let the butt point up in the sky. Also, notice the athlete’s hands. Keep the palms flat on the floor. If you ball up a fist, you end up wasting energy. Who needs that?
Video, pictures, and standards courtesy of CrossFit HQ.
WOD:
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
.
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
.
Post Scores to Comments
.
Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.
Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.
Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division for Workout 15.1
• Plates to load for your max clean and jerk (no smaller than ½ lb.)
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.
.
Workout 15.1 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.) *ground-to-overhead allowed
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Masters Scaled (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.) *ground-to-overhead allowed
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Teens Scaled (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.) *ground-to-overhead allowed
Workout 15.1a (All Divisions)
1-rep-max clean and jerk
6-minute time cap
.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
.
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.
For scaled Masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head.
At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are permitted.
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to- overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. Touch-and-go is permitted. No bouncing.
If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
For Workout 15.1a, the clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
Video, pictures, and standards courtesy of CrossFit HQ.
It goes down Thursday Night! Tune in to the CrossFit Games website (click on the above pic to go there) at 1800 local to watch the announcement of 15.1 AND watch 4xFittest Man on Earth, Rich Froning go head to head with the guy who was right on his heels last year, 2014’s second Fittest Man on Earth, Matt Fraser in 15.1.
This. Will. Be. Epic.
Skill:
Deadlift (225/155) 1-2-3-4-5 Rest between each set enough to do each set unbroken Bar Facing Burpees 10-8-6-4-2 Rest between each set enough to do each set unbroken
Another good tempo drill. Goal is to go unbroken per movement. So, start with one deadlift. Then, when ready, knock out 10 bar facing burpees, unbroken. Find that pace that will allow this to happen. Rest as needed before picking the bar back up for the next round of DLs. This continues through the whole complex. Pacing is key!
Mobility:
Video courtesy of Barbell Shrugged. This is a good starting point for daily mobility. Today, do these and then find out what is sore/tight on you and work those areas for a good 20 minutes AT LEAST. If you need longer, go longer.
Joint Strike CrossFit 