Friday Night Lights- team rosters were emailed last night(see below). Heats start tonight at 530p -7:30p. E-mail your captain if you can’t make it on Friday. Here we go-
First thing. Know the rules. Seriously.
Here is a link to the 2015 CrossFit Games Rulebook.Here is a link to the Open Workouts page, which has video, standards, and full explanations of the events.Be aware of every last detail you can. Know the minimum weights if you’re using kilos. Know that a 20kg bar counts as 45lbs, and that a 15kg bar counts as 35lbs. Have a full and complete understanding of the video requirements, submission processes – everything. No one but you is responsible for this.
Now, let’s go to work.
This workout is toes-to-bar broken up by some other stuff. Assuming you’re at a level of strength and proficiency with the barbell that the prescribed loads are as light as they should be, the toes-to-bar are the decisive factor in this event. The deadlift and snatch primarily function to elevate your heart rate and, more importantly, further fatigue your grip.
The clean & jerk is, of course, a test of your ability to work near max load under fatigue. But it’s also a test of mindset – to put up a big lift, you’re going to have to be comfortable with some fairly large increases in load.
Get your heart rate up. Don’t be that guy going into this cold. You want to be warm and loose with a slightly elevated heart rate when the clock starts, so that a sudden increase doesn’t shock you into slowing down.Wash your hands with soap and warm water. This will help to relax the skin and reduce risk of tearing.Do a few rounds of 3 reps of each movement in 15.1, focusing on fluidity and technical considerations (below).Get clean & jerk up to your planned opener, or just a tad heavier
Work in a small area. This is both for the sake of faster transitions, and to make filming easier. Ideally, you want to have the clock clearly visible from all positions. Keep chalk on hand. Make sure that your plates for the clean & jerk are ready beforehand, including incremental plates of less than 2.5lbs if you have them (more on this in pacing section.)
Lastly, make sure the people around you are aware that you’re filming an Open workout. Ideally block the area off.
Special Considerations: 15.1a
15.1a has a special tiebreak: bodyweight. Make sure that your weight is listed accurately on the Games site, and that your bodyweight can be validated at your affiliate.
Technical Considerations: 15.1
Toes-to-Bar: Your main concern is reducing grip fatigue. Focus on keeping the hands and forearms relaxed, and your weight in your lats. Maintain a strong hollow and pike on the way down. This will allow your weight to travel slightly backwards instead of straight down, and reduce the stress on the forearms at the bottom of the rep.Deadlift: Mixed grip, and probably hook. If your hands are very small, the hook may be more fatiguing, but for most people it will allow the forearms to relax more. Be careful not to jolt off of the ground too hard. Apart from risking a no-rep, this is also more force for your grip to deal with, and thus more fatiguing. Work at an easy pace – this is the steady jog version of lifting weights.Snatch: For most people a slightly high hipped start position will work well. It’s slightly more fatiguing to the back, but will save the legs for the clean & jerk and reduce cycle time. Again, work at a steady jog pace. Think similar to rowing – AGGRESSIVE extension up, use those legs, and easy on the way down. Of utmost importance is keeping the bar close, not only on the way up, but on the descent, to create a smoother and less fatiguing transition into the next rep. Finally, POWER snatch from rep one. Go under the bar, even if it’s only an inch! This is for two reasons: firstly, you’re going to end up needing to go under, so it’s best to groove the pattern from the get-go. Secondly, the more time you spend pulling the bar up, the more each repetition fatigues your grip, which is precisely what you don’t want.
Technical Considerations: 15.1a
Clean & Jerk: I assume you know how to do a heavy clean & jerk. Remember that you will have been lifting from a less-than-ideal start position for 9 minutes, so you will need to reset to a lower hip start (more on this in pacing section.)
Remember that all pacing recommendations are representative of a general framework to function within. Plans get kicked in the teeth regularly. You will need to adjust on the fly – don’t stick to the plan at the expense of your score. Be smart and focus on maintaining the intended effect of the plan, not the plan itself.
Toes-to-Bar: I recommend sets of 5 from the start. Keep your rests strictly controlled to 5 seconds. That’s 5 seconds on the clock, NOT in your head. Try to hold 5s as long as possible without risking failure.Deadlift: Move straight from toes-to-bar quickly into deadlift, and perform the set unbroken.Snatch: Take 5 seconds, on the clock between snatch and deadlift. Perform the set unbroken.
Don’t rush loading the bar. Stupid things happen. Move briskly, but take the time to catch your breath and refocus.If you have incremental plates, load a couple of .5lb or 1lb plates onto the bar first, and leave them there. Those 1-2lbs won’t make any difference to your lifts, but may move you up on the leaderboard for essentially no extra work.Aim for three to four attempts. The first should be something fairly light, that you know you can smoke. This is primarily to let you reset your mechanics for max loads. From there, you’ll likely need to take fairly large increases (20-30lb for males, 10-20lbs for females) in order to put big lifts up. If you’re a particularly strong athlete, this event is an opportunity to separate yourself from the pack fairly early on, so while it’s important to get lifts on the board, be a little bit aggressive.Be confident. You’re used to lifting fatigued and on a clock. This is nothing new.
Open Workout 15.1
10 deadlifts, 115#/75#
5 snatches, 115#/75#
Open Workout 15.1a
6 minutes to establish 1 rep max clean & jerk
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 assistance. Prior to each lift, you must state (to the camera) 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.