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Workout of the Day 2/27/15 15.1 Open Kick Off

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We are almost there. Buckle up, it's going to be a blast!!

http://games.crossfit.com/workouts/the-open

 

WORKOUT 15.1

RX
9 min AMRAP
15 T2B
10 Deadlift (115/75)
5 Snatch (115/75)
Scaled
9 min AMRAP
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
Immediately after,
6 minutes to establish 1RM Clean and Jerk
TIPS
9 minutes is longer than you think it will be.
Focal Points: Glutes, hamstrings, shoulders, forearms
Maintain steady pace throughout, depending on proficiency with T2B consider breaking reps early to ensure continual movement and maintenance of grip strength
*Mixed grip may be a consideration for some on T2B, recommended for all on deadlifts (may want to consider hookgripping deadlift)
Snatches = definitely power snatch, consider touch-and-go reps if proficient in the movement
ROM standards
T2B – full extension of arms at bottom, heels must pass behind the vertical plane of the pullup bar
– feet must make contact with pullup bar simultaneously
Hanging Knee Raises for the scaled division:
full extension at the bottom with heels past the vertical plane of the pulp bar, raise knees parallel to hips
Deadlift – Starting from the ground
– full knee and hip extension at top of rep. Chest behind the bar.
– No bouncing!
– Weights must make contact with the floor on every rep
Snatch – Weight starting from the floor for every rep
-The barbell must be smoothly brought to the receiving position
– Full hip, knee, shoulder, and elbow extension at the top of rep, with barbell over the frontal plane
– Must demonstrate clear control of bar on every rep
Ground-to-overhead of the scaled division:
– Barbell starts on the floor for every rep
– Full knee, hip, shoulder, and elbow extension at the top of the shoulder-to-overhead, with barbell over the frontal plane
– Full control must be demonstrated
1RM Clean and Jerk
Be sure to have a goal in mind!
Make sure your first attempt is doable
– Have weights close by to limit wasted time
– Hook Grip!!!!
– Bar starts from the ground and moves in a smooth motion to across the shoulders.
– Rep is finished when full knee, hip, shoulder, and elbow extension is established with bar over the frontal plane. Feet under the hips!