Make Up Day – Feb 26, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Complete as many reps as possible in one minute of each: power cleans (60%), push ups.  Repeat for 10 minutes.
  2. Snatch 1-1-1-1 and power snatch 1-1-1-1
  3. Complete 4 rounds of 3 cycles of 2 front squats (80%), 10 slam balls (50/30#), 1 rope climb.  Rest 2 minutes between cycles.
  4. AMRAP in 3 minutes of deadlifts (185/135#) and wallballs (20/14# to 10/9′), rest 2 minutes, 3 minutes of deadlifts and c2b pull ups, rest 2 minutes, 3 minutes of deadlifts and burpees
  5. Complete 3 rounds for time of 30 sit ups, 60 air squats, 90 double unders.
  6. Bench Press 5-5-5-5-5 then 50 inverted bar rows NFT

Open Notes:  Be sure to tune in to the first workout of the open at games.crossfit.com at 8:00, Thursday night.  You get to see the two fittest men on earth from 2014 complete the workout that we will all do on Friday!  Any guesses as to what 15.1 will bring?

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This Post Has 14 Comments

  1. Fili

    Every Open has had Power Snatches in the first workout beside 2012 which had it in the 2nd. Since they were light last year I’m thinking repeat of 12.2. 30 snatches at each weight 75/135/165#

  2. Erin Burke

    Karen? Or the reps of Karen mixed in with some DUs or snatches?

    I say this with no real review of past open.1 workouts. It’s mostly because I decided to follow bench presses with a WB tabata last night. 🙂

    1. Brian

      Actually had a dream/nightmare about this last night. It was 106 Russian kb swings for time at 106#

  3. Dave

    Front loading the 15.1 Open with the inevitable: Burpees and Thrusters, leving the higher skilled stuff for later WODs.

  4. Rick

    Crossfit Total. At least I’d like it to be.

    1. Fili

      Me too Rick…me too.

  5. Dave

    Honorary ICA Member Todd Pollock agrees with Fili: “Dave Castro always drops a hint on the open workouts. He posted a classic leather nano 2’s pic on his Instagram. It’s definitely a repeat open WOD from 2012. And my guess is it’s 12.2 snatch ladder. With 2 studs that can crush the barbell like no other, it seems fitting.”

    Castro has spoken.

    I barely slept last night.

    1. Fili

      It would be a huge waste to have Froning & Fraser do 7 minutes of burpees.

  6. Brian

    I think the workouts are going to be Much Heavier and Harder this year because this is the first time they have a scaled division. it seemed in years past that the first few workouts most people could do and then they separated out towards the end. This year they may just draw the line from day 1. Especially with Froning and Fraser as the competitors.

    1. ICA admin

      (Nikki) I think with the insights Dave shared, 12.2 is a good bet. However, I’ll be a little disappointed if that’s what it is. Obviously I don’t have a dog in the fight this year, but that WOD greatly favors bigger/stronger builds. With so few people being invited to Regionals this year, I think HQ can’t afford to have a workout test one only skill or modality. Every workout should test strength, skill, and metcon ability. In past years, they had some WODs that were light and fast, and some that were heavy, and they figured in the end the best all-around would rise. But with so few people moving on, I think each workout really should be a balanced test all on its own. So I like the idea of heavy snatches, but I think there should be a metcon component as well. Such as DUs or box jumps or burpees. Like 13.1.

    2. Pugh

      Nikki, your description of the concept for 15.1 was pretty much spot on. Strength, metcon and skill in one workout. Definitely ensures the most well rounded athletes go to the top early.

  7. Dave

    To answer the actual question, “what 15.1 will bring?”

    Pain.

    I’m psyched.

    1. Dave

      But really, my thoughts are best summarized in a recent Tabata Times piece on the matter:

      “During the Open, the purpose and beauty of CrossFit is shown between the reps. Your performance away from the barbell is what gives the workouts meaning. The idea that the CrossFit Open is about times, weights, and PR’s is a very misguided notion. The CrossFit Open is an opportunity for you to, if needed, eject your head from where the sun does not shine and support the people around who need it the most. Be gracious, be kind, be supportive, be selfless — without condition. You have a unique opportunity to uplift those around you and be tremendously impactful with your words and actions. Do not forget to connect; someone may need it more than you know.”

  8. ICA admin

    (John) Here’s hoping for AMRAP in 4 minutes of 5 deads at 405 and 3 muscle ups.

    More realistically I think it will be 155# thrusters and C2B pull ups to funnel people into Rx vs Scaled. I’m going to guess 21-15-9. F’d up Fran.

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