CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

27
Feb
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10 Comments
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CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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The 2015 CrossFit Games Open is here!  We have a CrossFit Suffolk-record breaking amount of competitors registered–28!  How exciting is that?  Click HERE to see the roster.

 

We’ll start today, but not to worry.  If you are competing in the Open but cannot make it today you’ll have Saturday, Sunday and most of Monday to get 15.1 done.  All competitors must submit there scores by Monday, March 2nd at 8PM EST.  Do not wait until 7:45pm Monday night to submit your score.  The CrossFit Games website gets bogged down with last minute submissions.

KNOW YOUR RATIOS, DESTROY WEAKNESS

Workout of the Day
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115/75-lb. deadlifts, 10 reps
115/75-lb. snatches, 5 reps

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

Workout 15.1a   (All Divisions)
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.

FOR COMPLETE WORKOUT STANDARDS, VIDEO AND SCORECARD CLICK HERE!

click here.
Those NOT competing in the Open can do the following strength workout.  Those competing have the option.
Back Squat
1X5@75% 1RM
1X3@85% 1RM
1X1@95% 1RM

Post your scores to the Whiteboard.

10 Responses

  6. Bevin
    Reply

    OK, I am confused by a description in the snatch for the scaled version…..
    The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead
    any way. A clean and jerk,where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. Touch-and-go is permitted. No bouncing.

    Does this mean, on scaled version you can pause it at your shoulders and why would you? Doesn’t that change it to a different lift?

  7. lisa
    Reply

    Best of luck to everyone that took the big step in signing up for the Crossfit Open, for some it will be another year in the Open for most its the first time, CONGRATS- remember to have fun!- NO STRESS! 🙂 its just another workout and your doing it among friends…tht being said make sure you warm up well and eat, hydrate and rest up prior to the day you chose! best of luck..see ya at the box! 🙂 <3

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