CrossFit South Bend

Before we get down to the workout, lets talk about how the wod will run today.

Class Times

We will have the normal scheduled wod’s at 9:00am, and 11:00am, and another validation time at 12:00pm which is ONLY FOR PEOPLE WHO SIGNED UP FOR THE OPEN.

Class Duration

The workouts will run long, seeing as how we will be having heats and judges, if you don’t have more than an hour, you may want to consider begging to be in the first heat, or just chilling out and understanding that with a workout like this, we may have to run 3 heats, which is 45 minutes without transition time in it of itself.

Mindset

Come into class today with your brain turned on. I will be moving fast through the warm up, and I want people to hustle so we can get things set up, and get going, and be safe.  I will start the wod off with a little chat about gaming this out, how we are going to warm up, who is going and when. Then we will get after it.

 Rxd

Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a

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

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

Notes:

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Click here for more specific instructions for the scaled divisions