Here. We. Go! The 2015 CrossFit Open has kicked off and 15.1 is a mix of old school CrossFit and heavy ass lifting! Power Athlete has your 15.1 specific warm up to not only get your chili hot, but prime your CNS and lactate system for this challenge. First we’ll check out the opening Open workout then dive right into the specifics to put you well on your way to Regionals.
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Pre-WARM UP-Warm Up:
This is your opportunity to get your chili hot. Think of other warm ups you’ve done in the past to increase your heart rate, break a sweat, and get some blood flow going. Take 10-15 minutes of jumping rope, C2 rowing, stride runs and shuffles, Assualt bike, etc. Don’t be afraid to mix it up implements either, just get moving and this will get you ready for the dynamic movement prep.
This segment is not social hour or a water cooler warm up. Take this shit seriously, no matter if you’re aiming for Regionals or just trying to beat @Luke Summers.
Dynamic MOVEMENT PREP:
Round 1:
- Scapula Depressions w/ 2 hold at the top- 10 reps
- Dead Bug Home Position – 30 seconds
- Static Side Pillar Holds – 30 seconds (RT/LT)
- Spiderman Crawls w/ Elbow to Drop – 10 yards
- Child’s Pose Progression 1 – 2 RT/ 2 LT
Round 2:
- Kipping on a bar or rings– 10 reps
- Ipsilateral Dead Bugs – 60 seconds
- Captain Morgans – 5 RT/ 5 LT
- Spiderman Complex to Vertical Rotation – 10 yards
- Child’s Pose Moose Antler – 2 RT/ 2 LT
15.1 Power Athlete Warm Up:
Movements and Energy Systems
We’re looking at 15 minutes of total work, 9 minutes of 15-10-5 straight into a 6 minute RM window. We are going to approach this warm up with a lactic acid priming approach and grip prep. Each complex with require a 2 minutes of burn and move broken up into :15 of lactate pump and :30 of complex movement flush. Following each 2 minute complex, you will begin to introduce the barbell movements required for 15.1.
You only have so many DL in the chamber, so we simply want you to work up to and get some reps at the required 115/75 lb. Do not attempt more than 30 reps getting to 115, save those for when they count.
Same goes for the snatches. Work up to 115/75 lb at a steady pace within the 3 minute active window, starting with the bar. No more than 3 reps in a row as you work up, get a handful at 115/75 lb so you’re confident when time the comes.
During the Clean and Jerk, work up to a challenging weight to feel some lead in your ass and gain some confidence going into this test of fitness. Any miss or doubt will be exacerbated 10 fold after 9 minutes of exercise, so hit a solid number and take a seat.
15.1 Power Athlete Warm Up:
- :15- Kipping on a bar
- :30- Inch Worm Hands Only
- :15- Toes to bar
- :30- IT Band Slow Twisting Kick
then
3 Minutes to progress from bar to 115/75 lb Deadlift
- :15- Athletic Burpee
- 30- Empty Bar Hang PS
- :15- Athletic Burpee
- :30- Overhead Squat
then
3 Minutes to progress from bar to 115/75 lb Snatch
- :15- Consecutive Broad Jumps
- :30- Empty Bar Hang Cleans
- :15- Lunge Jumps with Switch
- :30- Empty Bar Split Jerk w/ Alternating Feet
then
3 Minutes to work up to challenging Power Clean and Split Jerk
Active Rest and Hydrate for 5-15 Minutes before 15.1
This will take you right into 15.1 firing on all cylinders. Flexed and twisted through all planes of motion, got the lactate system buffering, and have primed the CNS for the PR you’re going to hit in that 6 minute window.
Please let us know how your scores turn out, and if you have any questions on the information provided above.
Tagged: CrossFit / CrossFit Open / Warm Up
AUTHOR
John
John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.
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@mcquilkin when you say challenging for the clean and jerk what percentage are we talking? My last 1 rm attempt was 265. But I’m push pressing 235 these days so I’m hoping I’ll go heavier. Was thinking about hitting 200-225 for my final warm up..?
%’s mean nothing. Start with the bar and work up until you feel like a rep took some effort. You are not allowed to fail a rep here. Period.
Stick to the 3 minute allotted time and go from bar to heavy to prepare you for what to expect following the 9 minutes of work. This will help you plan out approach to the 6 min after some work is done the day of the test, not what you PR’d 3 years ago during the Open 12.2 and haven’t touched since.
Got it. I’m pretty much podium bound if I stick to these WU’s right?
A podium. Somewhere. Either in Carson or your mother’s basement. Where you still finish third behind @splatek and @IngoB.
I’ve never done a @McQuilkin warm up that hasn’t put me on the podium….
Tex: awesome stuff. Thanks for the time you put into it. Gotta get my chili hot…
Hey bro, I got my own basement, with my own podium, and @splatek is in the masters division isn’t he, with like, knees to elbow and 95# GTO.
Tex, great stuff. Thank you. But do the links to the videos not work for anyone else? It sends me to Vimeo but says there’s no video found.
jack, the video should just pop up in a light box… what browser & device are you using?
Awesome material dude. The IT Band Slow Twisting Kick is a slow twisting death.
Jack, I’m on Google Chrome and the videos worked fine for me.
This is fantastic! We’re doing the Open wod today in our main classes. Definitely going to use this.
Think I’m sticking to the FS wod today tho. Snatches or benches? hmmm. . .let me think on that. Bench:)
[…] Additional warm up prep from Power Athlete. […]
I am with @shebeast. Pass me some good old fashioned FS. Looking forward to seeing how folks do.
@mcquilkin god damn – you are the man! This is really good stuff.
I might add for some people to know your body. For example even though, as @train608 pointed out (you fucker!), I’m old I am not so fucking old that I have the opportunity of doing sit-ups and 65# barbell movements. However, I am sure that would suck even more – so fast! But know your body. For example, I know I have to get a feel, a sense of the suck before I do a workout; if I feel that first twinge of lactate/death breathing during the workout, I am fucked!
PS: vids work great in Chrome
Tex, thanks again brother.
…oh, and by podium, I’m in, so long as we are talking about a coffin, to stand on. I mean I am the old fucker right? DICKS!
@mcquilkin, more gold from man with awesome hair. As for @splatek, we know your body too well old timer. #instagram #manpelt #ahole. I’m with @shebeast and @truss, bring on some good fashioned PA FS stuff.
Between my PAHQ membership and my Taylor Swift Deluxe Collection Of Extended Dance Mixes, my advantage just went from Unfair to Hilariously Overmatched. I would curb stomp Rich Fronig’s time with nothing but a phaser and a smirk. Lucky for him, I don’t competitively exercise.
@mcquilkin– we were short on time so I had her row for 5min, we hit all of the movement prep, and then hit most of the :15/:30 intervals. I had to cut out the broad jumps and lunges. Results were a PR C/J and a new Power Athlete in the making!
https://www.facebook.com/video.php?v=10204007295246016&set=vr.10204007295246016&type=2&theater¬if_t=like
@splatek I am that “fucking old” and have the opportunity of a 55# barbell but it’s still T2B. Don’t think I’m grab it tho
Did 15.1 Power athlete prescribed warm up
got 148 reps and 245# on 15.1a
Hey PAHQ, is there a sheet to enter our scores for the open if we have been following FS?
Did 15.1 today this warm up had me firing at all cylinders. I felt like my body was ready to go battle I didn’t get a high score on the amrap but that’s just cause my toes to bar are horrible. I got 129 reps and 255lbs clean and jerk most I have lifted since I popped my back two months ago. Can’t wait for next weeks open prep
.
@splatek all us “young” guys can only hope to be as badass as you are after half a century on this planet…
What did you get for your score? I’m doing 15.1 tomorrow.
Taught myself T2b yesterday.
Looking forward to using this warm up.
@mcquilkin Great stuff! Thanks!
Programmed this warm up Friday and all weekend for my box. Everyone did great and they felt ready to rock! I can’t wait to see the upcoming warm ups.
Hope everyone overachieved and stayed healthy. Keep coming back throughout the Open, and share these with your coaching buddies. Everyone needs to see the value behind the warm up and preparation to strength and conditioning we’re building with Power Athlete and Field Strong.
Followed the warm up exactly. Got a 208 on 15.1 but only 225 on A. Great stuff @mcquilkin
@jzig, I’m keeping track of the custom leaderboard, details are on the forum (https://powerathletehq.com/forums/topic/field-strong-and-the-open/) send me your info and I’ll add you.
Thanks for this @mcquilkin. Great stuff, felt good through the whole workout because of this.
General reminder – this post is open to general pop, so please do not post premium content here. Thanks!
PS – no one did, just being proactive.