15.1 / 15.1a Outline

The 2015 Open is here!!! If 15.1 and 15.1a is any indicator of the 2015 Open-Season I am pretty excited of what’s to come. With that let’s take it one week at a time and focus on this 2 part 15.1 workout that is 15.1 and 15.1a. 15.1 is a 9 minute as many reps as possible (AMRAP) triplet of 15 toes to bar, 10 deadlifts at 115/75 lbs. and power snatch at 115/75 lbs. 15.1a is establishing a 1 rep max clean and jerk. This is a great workout to start the CrossFit Open-Season.
Do not let them fool you! This workout is a 9 minute AMRAP of toes to bars (T2B). The barbell work is just a break from the T2B and a little pre-exhaust for that clean & jerk. I would tell all levels to break up the toes to bars from the start. This workout must start slow. It will be easy to have your first round take 50 seconds and then you will see your second or third round blow up! I would pace something that you can stay within 5% of your start pace. Work up to the 9 minute mark and start recovering and loading your weights. You want to work on a 90 second clock so you can get 4 sets in during the 6 minutes. In those 4 sets take around 60 – 70 – 80 – 90% of your 1 rep max clean & jerk. Don’t rush your lifts and remember to lock your breath in during your lifts from being winded. Here is the break down and have fun!

15.1 - 15.1a Outline

1. The Workout
a. 15.1 is 9min AMRAP of:
15 Toes to Bar
10 Deadlifts 115/75#
5 Snatch 115/75#
15.1a is 6min AHAP of:
RFH Clean & Jerk

2. Strategy, Tips, and Break Down
a. Beginner
15.1 goal = 150+ reps
15.1a goal = >80% of 1RM CJ
Toes to Bars 3×5 or 5×3
Deadlifts 10 or 2×5
Snatch 3-2 or 5×1
Clean & Jerk 50-60-70-80%
b. Intermediate
15.1 goal = 225+ reps
15.1a goal = >90% of 1RM CJ
Toes to Bars 3×5
Deadlifts 10 Unbroken
Snatch 5 Unbroken
Clean & Jerk 60-70-80-90%
c. Advance
15.1 goal = 240+ reps
15.1a goal = >93% of 1RM CJ
Toes to Bars 8/7 or 3×5
Deadlifts 10 Unbroken
Snatch 5 Unbroken
Clean & Jerk 65-78-88-93%

3. Warm-Up
a. Roll Out (0-5min)
i. Upper Body
1. Lats, Back, and Forearms
ii. Lower Body
1. Quads, Hams, Gluts, and Calves
b. Monostructural (5-7min)
i. Row for 3 to 5min
ii. 1x10ea
1. Pass Through + Around the worlds
c. Active/Dynamic Warm-Up (7-12min)
i. 1x10ea
1. High Kick, 2 Arms + 1 Foot, 1 Arm 1 Leg High Kick, 1 Arms + Opposite Foot w/ Reach
ii. 1x5ea
1. High knee tuck + Spiderman + Triangle
2. 2 Arms, 1 Foot + Reverse Lunge + Opposite Heel Touch + Runner hamstring Stretch
3. Sun Salutation + Touch Toe + Walkout + Superman push up
4. Butterfly + Bi-lateral Lunge
d. Activation/Distraction (12-17min)
i. A) 1-2x10ea
a1. 20 Scapula Push Ups
a2. 20 Scapula Push Ups
a3. 10ea 4-way Band Walks
a4. 10ea 4-way Monster Walks
ii. 1×20-60sec – Band: Scap, Hip, Lat, Hamstring, and Capsule
e. Gymnastic Warm-Up (17-22min)
i. 1x
3 Scapula Swings
3 Scapula Swings w/ Bent Knee
3 Scapula Swings + Scapula Swings w/ Bent Knee
ii. 1-2x
1 Pull Over
2 T2B
3 Planche Push Ups
4 Parallette Hop Through
5 OH Band Therapy Squats
f. Bar Warm-Up (22-27min)
i. 1×5-10ea
1. Deadlift + Roman Deadlift + Bent Over Row + Hang Muscle Clean + Front Squats + Press + Back Squat + Good Morning
ii. 1×3-5ea
1. Muscle Snatch + Power Snatch + Snatch Push Press
2. Muscle Clean + Power Clean + Clean + Jerk
g. Prime the pump! (27-40min)
i. 1x
3-5 T2B
5-10 Deadlifts
3-5 Snatches
ii. 1x
Clean & Jerk 1/35% 1/55% 1/75%
h. Reset 5 to 10 min. (40-50min)
i. 3,2,1.. Go

15.1 – 15.1a CrossFit Open Break Down

M2 – Powerlifting – 1 of 4

Resistance Training (30-40mins.)
Bench Press & Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Gymnastics (10-15mins.)
5 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec
-Hand Stand Push Up 3-6-9-6-3
-Wide Grip Pull Up
-Ring Pull Up 4-8-12-8-4
-Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
-Ring Bubaca’s & Skin the cat 4×5+5

M2 – Weightlifting – 3 of 16

AM
1. Clean long pull + Front squat + Clean Sots press 4×2+2+2
2. Clean segment pull (shin, knee, hip, finish) + clean pull –light- 4×2(1+1)/
3. Clean & jerk 5x(3+1)/65%
4. Snatch balance –MTR- 3-3-3-3-3-*3-*3

Mid-Day
5. Power Snatch 3/65% 2×3/70% 3/75%
6. Power Clean 3/65% 2×3/70% 3/75%
7. Push Press 3/65% 2×3/70% 3/75%
8. Power Jerk 3/65% 2×3/70% 3/75%

PM
9. Hang power snatch (below knee) 3×3/60% of sn
10. Clean –MTR- 3-3-3-3-3-*3-*3
11. Push Jerk –MTR- 3-3-3-3-3-*3-*3
12. Snatch High-Pull 3×5/75% of sn
A) 5x(2-4-6 rep) ladders (60 total reps):
a1. Chin-up
a2. Dips