3 2 - CrossFit Open - 15.1

                                2015

Warmup:   

5 min stretching

3 rnds
5 burpees
33 jump rope
10 ring rows

Buy-in:  

snatch practice
deadlift practice

Workout:   15.1

Rx (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 

9 minute amrap: 

15 toes-to-bars 

10 deadlifts (115 / 75 lb.) 

5 snatches (115 / 75 lb.) 

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 

Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.) 

Masters Scaled (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 

Complete as many rounds and reps as possible in 9 minutes of: 15 sit-ups 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (85 / 55 lb.) 5 snatches (85 / 55 lb.) 

 Teens Scaled (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) 

Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (65 / 45 lb.) 5 snatches* (65 / 45 lb.) *ground-to-overhead allowed 

*****

Workout 15.1a (All Divisions) 1-rep-max clean and jerk 6-minute time cap

Finisher:

 stretch  

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 25

                                2015

Warmup:   

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

1 minute Butterfly stretch

Buy-in:  

3k run/row

Workout:  

10 muscle ups (bar or rings)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

any order/combo
150 AbMat sit ups
100 sidebends
100 deadlift, 50 lb

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 24

                                2015

Warmup:   

 400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

  

Strength:  

 5x5 front squat

5X5 bench press or weighted dips

5x5 weighted chin-ups

Workout:  

Tabata 8s
burpees
HP cleans
ring rows

Finisher:

150 AbMat sit ups

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 23

                                2015

Warmup:   

33 dble unders
66 jump rope backward 
3 rounds of: 
10 Samson Stretch 
10 Pass thru
15 sec handsand
5 burpees

Buy-in:  

100 abmat
100 supers
100 sidebends

Workout: 17 min

10 wallball, 20/15
10 ring row
10 pushup, slap
10 swings, 60/44
10 bx jump, 24/20

Finisher - two rounds

faraways
6 turkish getups

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 19

                         2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

   

Strength:    

5x5 Strict Press overhead

Workout:

15 min AMRAP 

5 front squats (95/65) 

10 burpee pull-ups

Finisher:

3 rounds 100M Farmer's Walks 

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 18

                         2015

Warmup:   

3 rounds 

10 Samson Stretches

10 pass throughs

bear crawl

1 minute Butterfly stretch

       

Strength:    

3x3 weighted ring dips or bench press

Workout:

5 rounds 

10 ring push-ups 

10 chest to bar chin-ups

10 overhead squats (95/65)

Finisher:

Wall walk practice

  

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling