15.1

Friday Night @ CrossFit Pursuit

Row/Pullups/KBSwing/BurpeeBJOver

Awesome Job in Open 15.1! Please remember to submit scores by 5pm Monday! Also if you will be redoing 15.1 be sure to schedule a time with a coach to judge.
Warm-up

20-10-20-10

squats

pass throughs

OHS w/ PVC

pass throughs at bottom of squat

(use resistance bands)

Metcon (Time)

In teams of three, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

60 Strict Pull-Ups (or Assisted Pull-Ups)

100 Kettlebell Swings-(Russian) 70/55

100 Burpee Box Jump-Overs

100 Kettlebell Swings-(Russian) 70/55

60 Strict Pull-Ups (or Assisted Pull-Ups)

Row 2000 Meters

15.1

Warm-up

15.1

:15x3

Jumping Jacks

Squats

Pass Throughs

OHS w/ PVC


In 10 minutes work up to a heavy 1 rep Clean and Jerk @80-90% 1RM.

Metcon

With a 15 minute running clock:

CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115#  / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

FSquat-Row-PreHab

Within the hour complete:

 

The CrossFit Warm-up

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips

 

Weightlifting

Front Squat (5-5-5 @ 60%-65%-70% 1RM)

 

Metcon

Row 1000m (not for time)

 

Skill

3 sets not for time:

8 Banded good mornings @30X1 tempo

8 Supine Ring Rows @2111 tempo

8 weighted GHD Hip Ext @2012 tempo

PushPress/HHSnatch/OHS/FSquat-DL/HPCln/FSquat/Jerk

Warm-up

Burgener Atl. Snatch
10 shrugs
10 elbow high/outside
10 high hang snatch (elbows, eyes, press)
7 P snatch/mid shin
7 OHS
*do not drop bar for entire warmup

Weightlifting

*athlete picks the load do not go more than 75% 1RM for each respective lift.
25 mins to complete
Snatch Grip Push Press (4-4-4)
High-Hang Snatch (3-3-3)
Overhead Squat (2-2-2)
Front Squat (10-10)

Metcon (AMRAP - Rounds and Reps)

In 8 minutes:
5 deadlift
5 hang power cleans
5 front squat
5 jerks
*Rx 95/65 Rx+ 135/95
**pick a weight you can do for all movements

DU/Squat/Run-Skill

Warm-up

:15x4
Jumping Jacks
Squats
Mt. Climbers
Jump Squats

Metcon

3 Rounds for Time:
75 D.U.
50 Air Squats
22x60ft shuttle run
*approximately a 400m

Skill

With time remaining work on Muscle Up transitions, Ring Dips, Kipping Pull Ups, rebound Box Jumps or any other skill.

BSquats-WBall/Run-Burpee/KBSwing

Warmup

3 rounds
20 squats
15 ab mat situps
10 pushups

Strength

Every 2 mins for 14mins (7 sets):

Back Squats(deload)
6x50%
4x60%
2x70%
1x75%
2x70%
4x65%
6x55%

Metcon

With a running clock

For time:
25 wallballs 20/14
run 10x60ft shuttle run
20 wallballs
run 10x60ft shuttle run
15 wallballs
run 10x60ft shuttle run
10 wallballs
*goal is unbroken sets of wallballs

at 12 mins complete the following..

4 Rounds for Time:
12 burpees
12 KB Swings 70/55

BSquat/HSWalk-Row/BJ/WBall

Warmup

:15x4
Jumping Jacks 
Squats
Mt. Climbers
Jump Squats

Strength

5 minute Warmup Back Squat to working weight

10 min EMOM
5 BW Back Squats
10m HS walk

Metcon

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Row
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will row 400 meters – and so on for 30 minutes.

RackJerk-C&J/Cindy

Warmup

Burgener

10 shrugs
10 elbow high/outside
10 high hang cleans (fast elbows)
7 Cleans/mid shin
7-10 toes, eyes, jerk, reset. on coaches tempo
*do not drop bar for entire warmup

Strength

Rack Jerk
3 warmup sets
5x40%1RM
5x50%1RM
3x60%1RM
3 working sets
5x75%
3x85%
1x95%
16 mins to complete

Metcon

15min AMRAP
1 C&J Rx+ 155/105 Rx 135/95
1 round of "Cindy"
5 pullups
10 pushups
15 squats

2 C&J
1 round of "Cindy"
3 C&J
1 round of "Cindy"
.. add 1 C&J after each round of "Cindy"

Pullup/DipComplex-DU/BJ-Run/AbMat/RussianKBS

Warmup

:15x4
Jumping Jacks
Squats 
light KB Swing
Pass Through

Strength

pullup/dip complex
*use rings for dips if able
13 mins to complete

Skill

12 minute EMOM
odd-40 Double Unders
*unbroken
even-10 Box Jumps 24/20
*work on rebound jumping 
**be mindful of achilles

Metcon

4 Rounds for time:
4x60ft Shuttle Run
30 AB Mat Situps
20 Russian Kettlebell Swing 70/55

HHangSCln/RopeClimb-DL/Squat

Warmup

Burgener
10 shrugs
10 elbow high/outside
10 high hang cleans (fast elbows)
7 Cleans/mid shin
*focus on technique and movement

Strength/Technique

In 20 minutes complete 10 sets:
3 high hang squat cleans at 50% 1RM 
*the focus is perfect form/technique, concentrate here
-After each set complete 1 rope climb
*sub- 4 towel pullups, 4 K2E, 4 squats with hands on bar at chest height=1 rope climb

Metcon

5 min AMRAP
5 Deadlifts 185/125
15 Air Squats
*rest 5 mins then perform again

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