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Monday March 2, 2015 CrossFit Stapleton- Denver, CO

– PLEASE BE SURE TO VALIDATE YOUR SCORES FOR 15.1 BY 5PM THIS EVENING

Click HERE to log-in and submit

We need to validate all scores from our CFS athletes for accurate submission

Great work on 15.1 CFS!!!!! We are so proud of all of your efforts!

FULL EFFORT EXPECTED ON 15.1 AND 15.1A

15.1111

The first week of the 2015 Reebok CrossFit Games season comes in two scored parts.

Workout 15.1 asks athletes to give their all during 9 minutes of toes-to-bars, deadlifts and snatches. Immediately after, athletes have 6 minutes to set their 1-rep-max clean and jerk in 15.1a.

While some team strategizing on 15.1 and 15.1a was anticipated, it was still expected all competitors would at least make a reasonable attempt at each part. After seeing several cases of team competitors blatantly ignoring the triplet in order to focus solely on lifting heavy,CrossFit Games organizers have decided to invalidate the efforts of more than 20 athletes whose performances clearly strayed from the intent of the two-part workout.

“Ignoring an entire scored event is counter to the intent of the competition,” said CrossFit Games General Manager Justin Bergh. “The test is to see who performs well at both events done back to back, not one or the other.”

The competitors with rejected scores may still redo the two-part workout and submit new scores before 5 p.m. PT, Monday, March 2.

The weekly prize of $2015 will go to the man and woman who lead the overall world wide leader board after score submissions close. As of Sunday at 7:45 a.m., Jason Khalipa leads the men’s world wide leader board with a score of 222 reps on 15.1 and 353 lb. on 15.1a, while Amanda Goodman leads the women’s worldwide leader board with a score of 214 reps on 15.1 and 237 lb. on 15.1a.

http://games.crossfit.com/article/full-effort-expected-151-and-151a

 

CROSSFIT CLASSES: 

Monday Workout of the Day- PERFORMANCE 

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

 

B. Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

 

Monday Workout of the Day- FITNESS 

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18:

Alternating Pistol Progressions x 6-8 each leg

 

B. Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings

Minute 3 – 10 Thrusters

Minute 4 – 4-6 Strict Pull-Ups

(add weight if these are easy)

 

BOOTCAMP RX CLASS: 

WOD – Partner Up:
4x250m Row Sprints
Rest while your partner works
MZ: Sprint Red

Rest 3 minutes… then…

AMRAP 14:
10 Jumping Lunges
10 HR Pushups
10 Weighted Situps (30/20)
MZ: Pace/ Yellow

Rest 3 minutes…then…

Partner Cashout:
Plank/Double Under War
Hold plank until failure
As athletes drop they will have 3 minutes to accumulate as many DUs as possible
Score for both is partner Plank Time added together + Aggregate DUs

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