| CrossFit Open 15.1 Warm Up 2015

Author / Christopher McQuilkin

CrossFit-Games-Open-2015-Power-Athlete-Warm-UpHere. 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.

Power-Athlete-Open-15.1-Warm-Up

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:

Round 2:

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

Stacie-Tovar-CrossFit-Open-Warm-Up-Power-Athlete

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.

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AUTHOR

Christopher McQuilkin

MS, CSCS, SCCC, CHES
Book a consult with me regarding coaching, training, life, education... anything your heart desires. Click below:
calendly.com/pahq-tex

Former collegiate lacrosse defensive midfielder, 4-year letter winner and 3-year team captain. Coached strength and conditioning collegiately with Georgetown University football, Men's and Women's lacrosse and Women's Crew, as well with the University of Texas at Austin's football program. Apprenticed under Raphael Ruiz of 1-FortyFour-1 studying proper implementation of science based, performance driven training systems. Head coached CrossFit Dupont's program for two years in Washington D.C. Received a Master's in Health Promotion Management from Marymount University in 2010, and has been a coach for Power Athlete since October, 2012.

29 Comments

  1. DavidMck on February 26, 2015 at 7:23 pm

    @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..?

    • Tex McQuilkin on February 26, 2015 at 7:31 pm

      %’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.

  2. DavidMck on February 26, 2015 at 7:37 pm

    Got it. I’m pretty much podium bound if I stick to these WU’s right?

    • Tex McQuilkin on February 26, 2015 at 7:44 pm

      A podium. Somewhere. Either in Carson or your mother’s basement. Where you still finish third behind @splatek and @IngoB.

    • Luke Summers on February 26, 2015 at 7:44 pm

      I’ve never done a @McQuilkin warm up that hasn’t put me on the podium….

  3. Gavin on February 26, 2015 at 7:49 pm

    Tex: awesome stuff. Thanks for the time you put into it. Gotta get my chili hot…

  4. DavidMck on February 26, 2015 at 7:52 pm

    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.

  5. Jack on February 26, 2015 at 8:57 pm

    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.

    • Luke Summers on February 26, 2015 at 9:12 pm

      jack, the video should just pop up in a light box… what browser & device are you using?

  6. Conor Lynch on February 26, 2015 at 9:57 pm

    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.

  7. Paula on February 27, 2015 at 3:19 am

    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:)

  8. […] Additional warm up prep from Power Athlete. […]

  9. TRuss on February 27, 2015 at 6:11 am

    I am with @shebeast. Pass me some good old fashioned FS. Looking forward to seeing how folks do.

  10. Steve (a.k.a. Prof. Booty) Platek on February 27, 2015 at 6:24 am

    @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!

  11. shredalert on February 27, 2015 at 7:27 am

    @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.

  12. Ingo B on February 27, 2015 at 5:56 pm

    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.

  13. Denny K on February 27, 2015 at 9:56 pm

    @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&notif_t=like

  14. Paula on February 28, 2015 at 4:35 am

    @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

  15. jshtrv on February 28, 2015 at 10:11 am

    Did 15.1 Power athlete prescribed warm up
    got 148 reps and 245# on 15.1a

  16. Zigg on February 28, 2015 at 12:12 pm

    Hey PAHQ, is there a sheet to enter our scores for the open if we have been following FS?

  17. louis209 on February 28, 2015 at 5:27 pm

    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
    .

  18. DavidMck on February 28, 2015 at 5:47 pm

    @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.

  19. Michael Nichol on February 28, 2015 at 5:56 pm

    @mcquilkin Great stuff! Thanks!

  20. honeybadgernick on March 2, 2015 at 6:15 pm

    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.

    • Tex McQuilkin on March 3, 2015 at 1:25 pm

      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.

  21. sean ploskina on March 3, 2015 at 8:26 am

    Followed the warm up exactly. Got a 208 on 15.1 but only 225 on A. Great stuff @mcquilkin

  22. Retro Intensity on March 3, 2015 at 9:10 am

    @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.

  23. Montalvo on March 3, 2015 at 10:24 am

    Thanks for this @mcquilkin. Great stuff, felt good through the whole workout because of this.

  24. Ingo B on March 6, 2015 at 10:08 am

    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.

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