Workout of the Day
For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning.
You’ll be able to purchase each visualization individually for only $5.99 each, starting with 15.1:Â Invictus 15.1 Guided Visualization
Or you can purchase all 5 visualizations (a $29.95 value) for only $19.97:Â Invictus 2015 Open Guided Visualization Bundle
A.
8-10 minutes of low-intensity Assault Bike or Jogging
8-10 minutes of Mobility work – focus efforts on loosening posterior chain for effortless toes to bar
(check out this video by Kelly Starrett on suggestions for toes to bar – starts at 7:00)
4-6 minutes of Activation and Preparation
(check out this video of Carl Paoli suggesting movement strategies for toes to bar)
Build to 80-85% of 1-RM Clean & Jerk – work on perfect mechanics and footwork!
Two sets of:
3 Toes to Bar
2 Deadlifts
1 Power Snatch
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
B.
Masters Divisions 40-54
CrossFit Games Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)
When the clock hits 9:00…
Against a 6-minute running clock, find your 1-RM Clean and Jerk
Masters Divisions 55+
CrossFit Games Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (85/55 lbs)
5 snatches (85/55 lbs)
When the clock hits 9:00…
Against a 6-minute running clock, find your 1-RM Clean and Jerk
C.
Warm Down – 8-12 minutes of low-intensity Assault Bike
Followed by…
Two sets of:
2 minutes of Left Hip Flexor Stretch
2 minutes of Right Hip Flexor Stretch
40-44
approx 150-160 reps wife accidentally press the button on the timer lol
225lbs , tried 235 and failed on the full clean
happy , this puts me in the top 30 of canada east out of 600 competitors !
45-49
158reps
170lbs c&j
Happy enough with that 🙂
Starting off not bAd, thank you CJ, and trainers, programming. All all on these feeds, you inspire me!!!
I paced my way all through this and wasn’t even really winded. I also hit my 15.1a goal +5lbs. with an easy power clean, but I just quit adding weight with 3 minutes to spare. I totally should have done more on both. So, it was a happy and sad day for me. I need better mental fortitude, but I’m physically stronger than I expected.
140/140#
thats my story too !
F/47/125# athlete
15.1 – 118, RX
15.1a – 120#…cleaned 125# but failed first attempt. Could have gotten it, I think, but ran out of time. 🙂
Attempted 15.1/A today even with bad knee. Clean was scary but knee is intact, thank goodness.
150
235
40-44
15.1 105 reps
15.1 A 226 lbs
15.1- RX, 153 reps
15.1a- 265#
Big weight Beau, great job!
F, 40, CW
15.1 – 176
15.1a – 141
Tackled this again today (Sunday) and saw a 20 rep improvement on 15.1. Carl Paoli and his pinkie knuckle suggestion is good stuff. Also, and I’ll say this now as I’m done for this week and happy with how I did – 15.1a was the worst thing that could come out of the hopper for me. It’s all uphill from here. 🙂
15.1 132
15.1a 130 (hit 135 last week for PR, had it on bar Friday night and missed twice..should’ve used the fractional weights to try for 132 or so).
Ripped hands badly when did it Friday but think I could do better, so may redo Monday. 🙂
15.1 130 reps
15.1A 155# (-5 from 1RM)
Great warm up!
132/122# rx
The warm up and mobility above was the best…thanks!
(F 43, SE)
15.1 144. Was going for 5 rounds. Just missed my goal but I am happy.
15.1A Cleaned 145lbs twice and missed the jerk. Only got 135lbs. Disappointed with it but the shoulder wasn’t going to do it today.
(M 50-54, 155)
15.1 144 Really wanted 5+ but not to far off the mark.
15.1A 185 Cleaned 190 failed the jerk two times. Was a little surprised these felt so heavy, think I did a lot a pressing to finish the snatch in part 1.
15.1 164 reps
C&J 240. Very happy with that. Felt good only 5# off pr. Paced a little too much I think on first part. But overall happy with my numbers. First one in the books.
128 reps. That combination was diabolical! The (for me) sorta heavy snatches destroyed my not-so-great T2B. I know where my weaknesses are… It wasn’t grip! It was hips and core.
PRd my C&J (91kg) but it was an ugly split-push jerk hybrid.
Lots of work to do, nothing surprising here and looking forward to more!
M NE 40
150/245
Hello!! 15.1 on the books and I’m glad that I was able to go through it due hand injury.
15.1: 147 reps. From the beginning t2b sets of 5, deads UB and snatch as singles. This was working first three rounds. At round 4 my abs and grip were so burned out that I did t2b as sets of 3 or 2.
15.1A: 75kg as push press. I haven’t been able to do jerks, presses or cleans in a 3 weeks so it was a small victory to get result with this:)
Hey guys. Programming for today?
15.1: 118
15.1a: 130 lbs., PR
Nice work Aimee!
Thanks Nichole! **hugs**