Sunday WODs...get ready to tackle 15.1!!

March 1, 2015

Sorry for the late post!  Here are your Sunday morning WODs.  Way to go to those who tackled 15.1 today - Matt, Grambo, Master, Loren, and Joel!  To everyone else going tomorrow...GOOD LUCK!!  Warm-up will be on your own for the 10am class.  If you are competing, make sure you have a judge before you start.  If you haven't registered for the open yet, DO IT NOW!!  However, you don't have to be registered for the open to attend the 10am class.  Feel free to come in and do the workout with everyone regardless of whether you are competing in the open or not.  Come get a taste of what it's all about!!

 

Sunday Feb. 29, 2015

 

Endurance WOD (9am)

 

Super - “Griff”

 

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

 

*between every run you must complete an increasing set of superlegs.  1 set after the first run, 2 sets after the second, 3 sets after the third, and then finish with 4 sets.

 

1 set of Superlegs = 20 squats, 20 lunges, 20 split jumps, 10 squat jumps

 

 

CrossFit (10am)

 

15.1

 

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

 

WORKOUT 15.1A

1-rep-max clean and jerk

6-minute time cap

 

NOTES

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.

 

YOUR SCORE FOR WORKOUT 15.1 WILL BE THE TOTAL NUMBER OF REPETITIONS COMPLETED.

 

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

 

YOUR SCORE FOR WORKOUT 15.1A WILL BE THE WEIGHT (IN POUNDS) THAT YOU SUCCESSFULLY CLEAN AND JERK.

 

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

 

SPECIAL TIEBREAK

YOUR SCORE FOR WORKOUT 15.1A WILL BE THE WEIGHT OF YOUR HEAVIEST SUCCESSFUL CLEAN AND JERK. SCORES WILL BE RECORDED IN ONE POUND INCREMENTS. IF THERE IS A TIE AT THE EXACT SAME WEIGHT, LIGHTER ATHLETES WILL RANK ABOVE HEAVIER ATHLETES. THE BODY WEIGHT POSTED ON YOUR PROFILE WILL BE THE WEIGHT USED TO BREAK YOUR TIE, DIVIDED INTO 10-LB. CLASSES; E.G. 180-189, 190-199, 200-209, ETC.

 

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

 

 

 

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