CrossFit Games Veteran Josh Bridges topped the leaderboard on CrossFit Open Workout 15.2.
This workout consisting of Overhead Squats and Chest to Bar Pull Ups was made for Bridges, with his short levers allowing faster cycle of movements.
Bridges finished with a score of 435 reps, getting into the 22s.
Watch Now!
https://www.youtube.com/watch?v=9jzz9qq4qVc&t=828
CrossFit Open Workout 15.2 is now in the books, with huge improvements across the board for athletes who also completed 14.2 in last year’s CrossFit Open.
With the “leaderboarding” ever so intense this year, we all thought it would be Camille Leblanc Bazinet, the 2014 CrossFit Games Champion who would take 15.2 with a total of 427 reps. However, it was the late submission of 2013 CrossFit Games Athlete Natalie Newhart (McLain) who surpassed Bazinet with a total of 441 repetitions of the ascending ladder of chest to bar pull ups and overhead squats.
On the men’s side of the draw, all eyes were on Rich Froning and Mat Fraser. Froning posted 413 reps and Fraser 409, however were upstaged by fellow CrossFit Games Veteran Josh Bridges with a score of 435. The round of 24 proved to be too illusive for Bridges who posted the highest total overall, just 13 reps before the cut off.
It’s a likely story after two weeks of the CrossFit Open, with all top five on the standings seasoned games veterans. Could this be the year for Nick Urankar? After competing in the games in 2012, Uraknar has since found it difficult to make it out of the Central East Regionals and onto the CrossFit Games. However with Rich Froning going team this year, their may be an opening for Urankar to leverage his performances in the CrossFit Open to make it to the final dance in Carson, California later this year.
Reigning CrossFit Games Champion Camille Le-blanc Bazinet sits atop of the Open standings, but Emily Bridgers and Kara Webb are hot on her heels. With a point to prove this year after missing the games in 2014, Stacie Tovar is currently in 6th position aiming to put last year’s performance behind her.
Team competition heats up this year, with Jason Khalipa and Rich Froning competing under their affiliates NorCal CrossFit and CrossFit Mayhem. Both of these teams are in the Top 10 which is currently dominated by 2014 Affiliate Cup Champions CrossFit Invictus.
With only 30 positions up for grabs in the new Pacific Regionals, as we get further into the Open competition the stakes heat up. Dean Linder Leighton continues to back up his performance in 15.1, asserting himself at the summit after 15.2.
Kara Webb lights up the Women’s leaderboard with her heroic effort into the 22s for 15.2. Webb was the only female to break into the 400s, with Jess Coughlan and Denae Brown posting scores of 354 and 353 respectively.
The teams leaderboard starts to take shape after two weeks of Open competition, with seasoned Regionals competitors CrossFit Athletic, CrossFit Norwest, Schwartz CrossFit and CrossFit Athletic gunning for top honors. Zaks Pack East Tamakai are doing everything they can to ensure a Kiwi Team crosses the Tasman to Pacific Regionals inside the top three.
Kara Webb currently tops the world for CrossFit Open Workout 15.2, a couplet of Overhead Squats and Chest to Bar Pull Ups.
With a score of 416, Webb surpassed her score of 340 reps from 2014’s Open Workout 14.2.
With pain levels going up each three minutes, it’s only the elite such as Rich Froning, Mat Fraser & Noah Ohlsen who enter the 400s.
Watch as Kara Webb fights through into the 22s, on track for another huge finish to the CrossFit Open!
The WOD Life catch up with Australia’s 4th Fittest Man, James Newbury of CrossFit Mode to get his thoughts on CrossFit Open Workout 15.2.
Newbury shares his initial thoughts when the workout was released, how he went last year in 14.2, what score he is aiming for, what he thinks is a good score and where he thinks the elite athletes will be finishing.
https://www.youtube.com/watch?v=0_0cNcuFG64
Find out all the tips and tricks here!
Via: CrossFit Games
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
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).
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
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 in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.
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.
Workout 15.2 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
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
CrossFit Open Workout 15.2 is a repeat of last years 14.2!
A demanding, high-volume workout that tests two complex movements: the chest-to-bar pull-ups and overhead squats. It’s clear that HQ is looking for the fittest of the fit this year!
The workout consists of two rounds of overhead squats (OHS) and chest-to-bar (C2B) pull-ups every three minutes. As the time increases so does the number of repetitions. Check out the workout below:
The Workout
Complete the following every three minutes for as long as possible:
From 0:00-3:00
2 Rounds of 10 OHS, 10 C2B Pull-ups
From 3:00-6:00
2 Rounds of 12 OHS, 12 C2B Pull-ups
From 6:00-9:00
2 Rounds of 14 OHS, 14 C2B Pull-ups
Follow the same pattern until you fail to complete both rounds.
Men: 95 lbs / 43kg
Women: 65 lbs / 30kg
Masters Men: 65 lbs /30kg Chin over bar pull-ups
Masters Women: 45 lbs / 19kg Jumping chest-to-bar pull-ups
Though this workout looks daunting, we know our readers will crush it! The WOD Life wants to make sure you perform your best on 15.2, so we’ve put together a list of tips and tricks to help you out.
1. Break up the chest to bar pull ups
Keep a constant pace in the early rounds until you have to go hard to beat the clock. Be smooth and efficient.
2. Rest in your Overhead Squats
Breath at the top of your overhead squats. Move smooth, aim to go unbroken. Don’t go to full depth, just below parallel to ensure a legal rep.
3. Breath and keep a steady heart rate
This workout is going to be about managing your heart rate. By following tips 1 & 2 and breathing in through the nose, out through the mouth you will manage your heart rate which is going to be key to getting some solid reps into this workout.
4. Protect your hands
Get comfortable with your hands on the bar. Avoid ripping, because that is going to be no fun at all. Check out some hand care items, but don’t use too much chalk. Just enough to get through the workout.
5. When it’s go time, it’s go time!
There is going to be a point in time in this workout, where you will have to forget about the pacing and aim to beat the clock. Get into that happy place, embrace the pain and push through. If you can push into that next time cap, you will gain a significant advantage to complete more reps.
• There is no substitute for a good warm up.
This workout challenges the same muscle groups that we worked last week – your shoulder girdle, thoracic spine, hamstrings, and hip hinge. With both of these movements, mobility and flexibility is key to enduring multiple rounds. Your warm-up should consist of about ten minutes of cardio and a solid set of dynamic mobility moves. We suggest hopping on a rower and erging, as this will work your ankle and wrist range of motion and simulate the pulling phase of the C2B pull-up. Perform multiple shoulder pass-throughs standing and in a full squat, open your hips with some deep wall squats, and work up a light sweat. You don’t want to be warming up during the first few rounds of your workout.
• Take care of your hands. They are essential to a good 15.2 performance. If you have pre-existing callouses, wounds, or friction points (especially from last week’s Open workout) make sure you prep them before the workout. Callouses should be shaved down, wounds should be taped up, and any portion of your hand that may act as a friction point should be covered.
• Know your body. How you attack this workout will be different depending on what type of athlete you are. You should be familiar enough with your body’s capacity to understand what it is capable of. If your strength is endurance, plan for longer sets paired with an equal amount of rest; if your strength is power, plan for rest periods in between smaller sets of work. For those of you lucky enough to have amazing anaerobic capacity, you should plan to knock out a full set as fast as possible and rest in the remainder of your time.
• Efficiency is key. You want to do as many overhead squats as possible without dropping the bar. Each time you drop the bar is an extra snatch or clean you need to do to return it to the overhead position; you have the potential to waste both precious time and energy if you drop the bar too often. Instead of bringing the bar back down to the ground when you tire in the overhead position, bring it to the back rack position and rest. Then, jerk it up to return it to the overhead position.
• Good form is critical. The importance of being able to stabilize your body during your OHS reps can’t be overstated. Remember the basics: bar above the heel during the entire movement; feet shoulder-width apart; arched back during ascent and descent; upright torso throughout the movement. Avoid muscling through the movement, as this will fatigue you quickly. Instead, utilize your musculoskeletal system as the basis of support for your lifts – relying on your skeleton, muscles, ligaments, tendons, and connective tissues as a whole to stabilize yourself. For more tips on OHS, read this great article from Tabata Times.
https://vimeo.com/121438628
• Set a pace; use the first round to get your nerves out. This is a high-volume workout that is going to require the physical capacity to endure multiple rounds of increasing work. Setting a pace in the beginning of your workout will ensure you don’t burn your body out right away. Establish a solid working rhythm in your first set that will help you avoid going too fast and conversely, getting left behind. Think consistency!
• Plan your transitions. Commit to a certain transition pace and use these periods to recover. Take two to three deep breaths before you switch movements. Use these moments to focus and center yourself. Regardless of what happened in your last set, don’t dwell on your performance. Just focus on the next task at hand and keep moving!
• Take care of your hands… again. Treat any tears, rips, or injuries. Your hands will be the limiting factor in your performance during this workout, and if you hope to attempt 14.2 again, you will need to make sure that your hands are healthy enough to give it another go.
• Hydrate. It’s simple enough: hydration is key for a speedy recovery. Drink up!
• Learn from your workout. Good CrossFitters are constant learners. 15.2 is just another opportunity to develop yourself – after all, hands-on learning is the best type of learning!
Our friends at Barbell Shrugged produced this helpful video that is full of advice for 15.2. Check it out!
Brian MacKenzie from the Athlete Cell on strategy and warm-ups:
Good luck to all of The WOD Life Crew! We’re excited to see your scores on the leaderboard!
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