Feb 27 2015 - MTM CrossFit

Feb 27 2015

Feb 27 2015

Free Class Saturday at 11AM Come see what CrossFit is all about and get started on Monday with March Beginner’s Classes!

The Open is HERE – 15.1 has been released
Doing The Open at MTM – 15.1 will be the WOD today, so you can come in and workout like any other day and you will have done the open workout. If you are signed up for the open but can’t make Saturday’s Open Events then Friday is your best bet.

We’ll be having our traditional annual Open Events happening on Saturday at 9:30A. Even if you’re not competing in The Open it’s a great time to come out and support the community. Jerry Wilson will be making an attempt to go back to the CrossFit Games this year, starting tomorrow with the open 15.1.

15.1 Tips
The full announcement video is below and there will be several “strategy” videos popping up all over the internet in the next couple of hours. First and Foremost is to remember to HAVE FUN at these workouts!

Before the workout – Have an idea, or find for the first time before you do the workout, what your 1RM Clean and Jerk is. If you’re finding it for the first time do so in regular shoes, not oly shoes. If your 1RM was already in oly shoes take about 6% off that number as a good starting point for your C&J for 15.1.

Workout Prep – This workout is about 3 things: Hamstrings, Back, and Grip. The Prep starts with the cardio warmup which should be 500m of rowing, not double unders. Loosen up your Hamstrings with some Flash Dance and Reach Thrus. Make sure they’re stretched out enough that they don’t get in the way of your T2B. Hit at least 50 Banded Good Mornings to warm up your back. Finally a long set of 30 unbroken KBS will help get your grip going.

Pre-workout: 3 easy rounds of 3 T2B and 3 C&J at the WOD weight.

WOD
15.1
9 AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a
1-rep-max clean and jerk
6-minute time cap

**The Clock will keep running and athletes will load their own plates for 15.1a**

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.)

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