The gym will open at 9 am. Here is a general timeline for the morning. Please arrive early and warm up on your own if you do not come for the group warm up. We will need judges for each heat so please stick around or find someone to partner up with and judge each other.
9:00 Gym opens
9:15 Group warm up
9:30 Workout brief and movement standards
9:45 Heat 1
10:05 Heat 2
10:25 Heat 3
10:45 Heat 4
11:05 Heat 5
11:25 Heat 6
11:45 Heat 7
CrossFit Games Open Workout 15.2
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 in the 3 minute period.
Scaled
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 in the 3 minute period.
CrossFit Open Workout 15.2 Live Announcement
Heats will be posted in the Schedule later this morning. The gym will open at 9 am and the first heat will start at 9:45. Please read the blog tomorrow morning for a full description and timeline.
5×7 Chest to bar pull ups. Rest :45 seconds between sets
15.2: AMRAP in ATX Live tonight at 8 pm
The 15.2 Live Announcement is in Austin Texas from CrossFit Jääkarhu (Ya•Car•Who), and we’re bringing the fourth- and sixth-ranked women of the 2014 Reebok CrossFit Games: powerhouses Michele Letendre and Emily Bridgers.
We will post heat times and sign up on the calendar in the morning for Saturday morning.
CrossFit Games Open Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 115 / 75#
5 snatches 115 / 75#
Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
CrossFit Games Open Workout 15.1 Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts 85 / 55#
5 snatches* 85 / 55#
*ground-to-overhead allowed
Workout 15.1a Scaled
1-rep-max clean and jerk
6-minute time cap
The gym will open at 9:00. We will do a group warm up at 9:15 and cover movement standards and scaling. Heats will begin at 9:30. The warm up will be posted on the board for those of you who do not come early for the group warm upYou can sign up for a heat on the website under the schedule or on the Zen Planner app for Saturday.
Strategy and tips: This workout is all about the grip and all about the toes to bar. Break them up early and often. Possibly sets of 5 from the very beginning. The deadlifts are a light enough load that they almost become recovery. Take a moment to reset between the deadlift and the snatches. Break the snatches up into sets into sets of 2-2-1 or even into singles. This will save your grip.
Front Squat Week 1 (Cycle 2)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5+ @ 85%
*You must get more than 5 reps on the final set
** Add 10# to 1 RM before calculating 90%
GP & OP WOD:
Bench Press
30-1-20-1-10-1
The workout has been announced and the standards have been set. Please watch the video to familiarize yourself with movement standards as well as visit the CrossFit Games site to see the loading for the Rx and Scaled divisions.
On Saturday morning we will run heats every 25 minutes beginning at 9:30 am. You can sign up for a time slot on the Zen Planner Sign in page.
Watch the two best in the world, Rich Froning and Mat Fraser tackle 15.1
Deadlift Week 1 (Cycle 5)
5 @ 40%
5 @ 50%
5 @ 50%
5 @ 65%
5 @ 75%
5 @ 85%
*You must get more than 5 reps on the final set
**Add 10# to your previous 1RM before calculating 90%
GP WOD:
EMOM for 10 minutes (alternating)
10 Pull-ups
:20 hollow hold
then
For time:
50 calorie row
100 double unders or 3 minutes of double under practice
OP WOD:
EMOM for 10 minutes (alternating)
10 C2B pull-ups
:40 hollow hold
then
For time:
50 calorie row
100 double unders
Tonight. 8 pm. CrossFit Open 2015. Enough said.
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