2/27/15 “Open 15.1 +15.1A
“Open WOD 15.1!”
Below is a note from Christy Lee, about the open workout:
Hi DCFer’s the CF Open starts tomorrow in CLASS and we will be running heats on Sunday in Alamo from 7:30am – 10:00am and in Pleasant Hill from 9:30am – 11:30am.
Please take note that there are different score cards this year for each division; RX, Scaled, Masters, Teens, Scaled Masters and Scaled Teens. I have only printed out RX score cards for my sanity so please if you do scale the workout write that on the score card!! The scaled weights and movements are posted at the gym on the whiteboard. This is VERY IMPORTANT since there are different leader boards for each division.
Once you have completed the WOD:
1. SUBMIT your score to games.crossfit.com
2. SUBMIT your score to BTWB
3. Put your scorecard in the box in front room (double check your name and judges name are on the card)
THANK YOU and I hope you have a great 15.1 workout!
Mobility: Hip and Shoulder Mobility.
Skill Practice Warm Up: Work up to a heavy +80% clean and jerk. (If you are not competing in the open you can work up to a max here and not after the workout. For those doing the open, work up to a heavy warm-up to get ready for 15.1A.
Workout: “Crossfit Open 15.1” – As many rounds as possible in 9 minutes.
15 toes to bar
10 deadlifts (Performance: 115lbs, Athletic*: 75lbs, Health: 45lbs)
5 snatches (same)
Then, in 6 minutes (9:01 – 15:00):
1 rep max clean and jerk
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds on first part.
Coaching Tips: Check out the standards for today’s workout here: http://games.crossfit.com/workouts/the-open. Pace it from the beginning, it is a very grip intensive workout. You don’t want your grip giving out earlier than it has too, breaking up toes to bar from the beginning will help that. Good luck everyone, and have fun!
Compare To: New Workout!