Webb backed up in 15.1A with a 234lb / 106kg Clean & Jerk making her the leader in the Australia region. At the time of writing, Webb sits in third position, behind 2014 CrossFit Games Champion Camille Leblanc Bazinet.
Newbury shares his initial thoughts when the workout was released, when he plans on doing the workout, what score he is aiming for, what he thinks is a good score and where he thinks the elite athletes will be finishing.
The CrossFit Open Workout 15.1 is here and it’s game time! The WOD Life have compiled some tips & tricks from the best in the business, achieve your best, gain those extra reps and maybe even hit a PR on your Clean & Jerk.
Key Tips for CrossFit Open Workout 15.1 & 15.1A
Tip 1: Warm Up the Clean and Jerk
As part of your warm up, get moving on some moderately heavy single clean and jerks. Get used to the movement and feel comfortable. This should be the last thing you do before you start 15.1.
Once you are comfortable, ensure all your weight plates are set next to the barbell to limit transition times before starting 15.1A.
Tip 2: Maximise Grip
Grip and fatigue are going to be the limited factors in this workout. To preserve your grip, it is smart to break up the toes to bars into manageable sets with a pace and rhythm that can be maintained throughout the workout. There is no point going unbroken on the first two sets and then hitting a wall and having to drop and do singles.
Don’t forget to tape up and maintain a hook grip for the snatches and deadlifts. This will help you manage your grip and fatigue, which you will need absolutely everything the toes to bar.
Tip 3: Minimise Rest Periods
The aim here is not necessarily to go unbroken (if you can, awesome) but rather to keep moving at a consistent pace you can hold throughout the whole workout without. Find your redline and stay just below that threshold. Give yourself short breaks where necessary (five to ten seconds), but ensure you get back onto the bar quickly.
If you drop off the bar count down from five to one and get back into it. With every second and every rep counting, it’s important to keep moving! If you need, we recommend break the snatches up into smooth, efficient and quick singles.
Tip 4: Be Smart with the Clean and Jerk
With warming up your clean and jerk before 15.1, you should be confident of starting off your first lift. We recommend you start at a weight you can comfortably hit 60-65% so you can get your body prepared and nervous system ready.
Split the 6 minutes up, so you can aim to hit 3-4 lifts working your way to 90 to 100% of your 1RM. The jerk is going to be the most challenging, as your midline stability from 15.1 is going to be shot and your forearms smoked from the toes to bar.
Tip 5: Manage Heart Rate & Maximise Score
Remember, this workout is split into two separately scored events! In many CrossFit Open workouts, it would be suggested that you go all out and empty the tank on the last 1-2 minutes. However with the introduction of the 1RM Clean & Jerk, you will not be able to do this. Ensure that you pace accordingly during 15.1 to be successful and maximise your score for 15.1A.
Utilise the deadlifts as an “active recovery”, focusing on your breathing and lowering your heart rate. Remember, to move smoothly and take a breath on each rep. You will need it for the other movements.
Once you have completed 15.1, calm yourself down and prepare for the clean and jerk. If your midline is shot, throw on a belt, keep your t-shirt on for grip and keep to the schedule of hitting 3-4 lifts in the 6 minute time allocation.
CrossFit Open Workout 15.1 – The Strategy Breakdown
Warmup – Light Aerobic 10-15 Minutes Long
Activation – Posterior Chain and Lats
Warmup on Clean and Jerks – Build to 2nd Lift or 60% of C&J
Part 1
9 Minute AMRAP
Depending on the type of athlete, here is what i recommend:
Advice: Beginner to Intermediate Athletes
Toes 2 Bar- Break up in 3 sets of 5 with EXACTLY 5 second rest between
Deadlifts – 2 sets x 5 with a 3 second rest (Preserving the Grip)
Snatch – Hit in singles or doubles or big chunks
Pacing – Try to hit 1 round every 1:45-2 Minutes = 4-5 Rounds
Advice: Intermediate to Advance Athletes
Toes 2 Bar- Break up in two sets of 9 and 6 with EXACTLY 5 Second rest between
Deadlifts – Unbroken Slow and steady, breath and don’t fly on them. this is the time to slow your heart rate down. If you have weak grip strength, break up in 2 sets of 5 with a quick 3 second rest.
Snatch – 5 Unbroken or 3 and 2 with 3-5 Second Rest. Focus on using your Quads to drive the bar. Save the arms for Toes 2 Bar.
Pacing- Try 1 Round every 1:20-1:30 Seconds = 6 Total Rounds
CrossFit Open Workout 15.1A – The Breakdown
6 Minutes to Establish a 1RM Clean and Jerk
Advice: Beginner to Intermediate Athletes
This is no time to get to a 1RM, you will be given 3 attempts to build to a moderate lift
Leave the Barbell as is from Part 1 and add weight to it.
1st Lift – Hit a lift you can easily do, recommend 40-60% of your 1RM Clean and Jerk
2nd Lift – this should be a moderate lift (recommend 60-70% of 1RM Clean and Jerk)
3rd Lift (Final Lift) – this should a moderate/heavy lift (recommend 70-80% of 1RM Clean and Jerk)
Pacing recommendations
1 lift Every 2 Minutes for 6 Minutes
0-2 Minutes – Lift 1
2-4 Minutes – Lift 2
4-6 Minutes – Lift 3
Many will need to squat clean and jerk because the grip will be to fatigued to power clean.
Remember not to rush the lift and take your time. Im giving you plenty of time by hitting a lift every 2 minutes while still slowing down your heart rate from part 1.
It’s time! The first workout of the 2015 CrossFit Games season has been announced.
Dave Castro changed the game, with a two part workout consisting of a classic CrossFit triplet workout followed by a traditional Olympic Lifting movement.
Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:15 toes-to-bars
10 deadlifts (115 / 75 lb.) or 52 / 32kg
5 snatches (115 / 75 lb.) or 52 / 32kg
Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
Standards from CrossFit Games website:
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.
As Dave Castro reveals the CrossFit Open workouts each week over the next five weeks, we’ll also get to see some of the best athlete’s going head-to-head. The anticipation of finding out the workouts each week is nail biting, but for these athletes to find them out – only minutes from having to perform them must be something else!
For each of the Open workout reveals, TWL takes a look at these athletes – and how they stack up in numbers. Each of the athletes all have strengths and weaknesses, some four times reigning champions (Froning), others are ex-gymnasts (Foucher to name a few). Ultimately, it all comes down to not being the best at a couple of things, but good at everything.
Let’s look into each of the Open workouts athletes’ numbers to try and get an idea of who will be the winner each round!
15.1, February 26: Rich Froning Jnr. vs. Mathew Fraser
15.2, March 5: Emily Bridgers vs. Michele Letendre
15.3, March 12: Julie Foucher vs. Lauren Brooks
15.4, March 19: Josh Bridges vs. Scott Panchik
15.5, March 26: Camille Leblanc-Bazinet vs. Sam Briggs vs. Annie Thorisdottir
It’s almost time…The first workout of the 2015 CrossFit Games season will be announced Thursday 5PM (USA Time) or Friday 12PM EST Australian time.
Rich Froning and Mat Fraser, the first and second fittest men in the world respectively will be kicking off 15.1, showing us just what to expect in the first week of the CrossFit Open.
For many, waiting for the Open Workout and anticipating what is going to drop is half of the fun. To help the build up, we have looked at the past workouts from the opening weeks of the CrossFit Open over the years.
2011:
10 min AMRAP
30 double unders
15 Power Snatches 75/55
2012:
7min AMRAP
Burpees
2013:
17min AMRAP
40 Burpees
30 Snatch, 75/45
30 Burpees
30 Snatch, 135/75
20 Burpees
30 Snatch, 165/100
10 Burpees
As many reps with time remaining at, 210/120
2014:
10min AMRAP
30 Double Unders
15 Power Snatches, 75/55
So what is our prediction?
With Rich Froning and Mat Fraser both high level Olympic Lifters showcasing the workout, we are confident there will be either Snatches or Clean & Jerks. Our tip being Snatches and an ascending ladder, starting at 95lb / 42.5kg climbing to 135 / 62.5kg.
The interesting aspect to consider is how the CrossFit Open is going to balance the RX and Scaled divisions. With this in mind, we have thrown a slight curve ball introducing a new movement in Handstand Push Ups into the mix.
So with that being said what do you feel the first work out of the 2015 season will be?
NutriForce Sports Presents The Proving Ground – Noah Ohlsen
In 2014, CrossFit Games rookie Noah Ohlsen shocked the sport with an 8th place finish. Now, one of the world’s fittest men is out to prove it wasn’t a fluke.
We go in depth behind his training, recovery, and personal life to find out how someone born with average ability can become something so extraordinary.
This is his story…
His journey…
His shot to PROVE he belongs among the best.
NutriForce Sports Presents a new web series: The Proving Ground
Everyone has their opinion on the 2015 Open changes, but how do the professionals feel about the new format?
CrossFit HQ asks a few of the top athletes in years past how they feel about the changes. It’s safe to say that even some of these elite players may not be safe in the 2015 CrossFit season.
In this, the fourth week in the lead up to the CrossFit Open we will be releasing an Open Challenge WOD each Friday (Australian Time) for you to complete by Midnight Monday.
Each of the WODs have been programmed and tested by Raw Strength & Conditioning with an emphasis on getting you in shape for what is to expect in the 2015 CrossFit Open.
Like you needed any more incentive, Raw Strength & Conditioning are offering 1 Free Month’s Programming (Valued at $88) to the Top 3 Finishers in both Male & Female over the course of the 4 weeks.
Open WOD – Challenge – Week 4
13 Minute Time Cap – As Many Reps As Possible
This workout is a ladder, to be performed with one less rep of the movement each round.
It is a descending ladder of Overhead Squats and Unbroken Double Unders.
When you have completed the descending ladder of 10,9,8….1 Overhead Squats and Double Unders.
Then with any remaining time complete maximum Muscle Ups.
10 overhead squats (80kg/55kg)
30 unbroken double unders
9 overhead squats
30 unbroken double unders
8 overhead squats
30 unbroken double unders
7 overhead squats
30 unbroken double unders
CONTINUE with 6, 5, 4, 3, 2, 1….. with any time remaining complete maximum repetitions of muscle ups.
Score = Count the total reps completed in the 13 minute time cap.
All you need to do is:
1. Complete the workout
2. Note down your time & submit to rawstrengthconditioning@gmail.com
3. For the 3 Male and 3 Female Winners, you will need to verify your workouts via video chosen at random.
In this, the third of a four week period, we will be releasing an Open Challenge WOD each Friday (Australian Time) for you to complete by Midnight Monday.
Each of the WODs have been programmed and tested by Raw Strength & Conditioning with an emphasis on getting you in shape for what is to expect in the 2015 CrossFit Open.
Like you needed any more incentive, Raw Strength & Conditioning are offering 1 Free Month’s Programming (Valued at $88) to the Top 3 Finishers in both Male & Female over the course of the 4 weeks.
Open WOD – Challenge – Week 3
11 Minute Time Cap – As Many Reps As Possible
This workout is a ladder, to be performed with an additional rep of movement each round. For example 1 then 2, then 3 etc…until the 11 minute time cap has been completed.
1 Up & Back Sprint shuttle run – 10 meters (Hand must touch the ground over a physical line on the ground)
1 Hang Power Snatch (35/50kg)
1 Deadlift (90/150kg)
2 Up & Back Sprint shuttle run – 10 meters
2 Hang Power Snatch (35/50kg)
2 Deadlift (90/150kg)
3 Up & Back Sprint shuttle run – 10 meters
3 Hang Power Snatch (35/50kg)
3 Deadlift (90/150kg)
Continue with 4, 5, 6, 7….etc until 11 minute time cap.
Score = Count the total reps completed in the 11 minute time cap.
All you need to do is:
1. Complete the workout
2. Note down your time & submit to rawstrengthconditioning@gmail.com
3. For the 3 Male and 3 Female Winners, you will need to verify your workouts via video chosen at random.
The 2015 CrossFit Games Champion, Camille Leblanc Bazinet just signed up for the 2015 CrossFit Open. For years, Bazinet has been competing out of Canada East, dominating the region along side fellow CrossFit Games competitor Michele Letendre.
However, the big scoop is that she will be competing out of a new region this year. After marrying fellow CrossFit Athlete Dave Lipson, Bazinet relocated to Boulder, Colorado. With this change of location she has moved into the South West Region. The new competition will include athletes such as Amanda Goodman and Tiffany Hendrickson.
Will she qualify again for the CrossFit Games in 2015? Is there ever any doubt?
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