Strategy for Open Workout 15.1

So the 2015 CrossFit Games season is upon us. The first workout, 15.1, is,

9 minute AMRAP of:
15 toes to bar
10 deadlift @ 115/75#
5 snatch @ 115/75#

Ah, but there’s a twist. Immediately following 15.1 is 15.1a, which is,

Within 6 minutes:
Find a 1RM clean and jerk

My hope is this is a trend in the CrossFit Open series. We have never seen a heavy single lift in the Open series. Albeit under the condition of fatigue and duress. But I’m certain you will see many people still PR even under fatigued conditions which seems to be a regular occurrence in CrossFit. I like the idea that HQ may be testing other things beside long duration and light load. Of course, like I said, this heavy lift is purposely meant to be performed under fatigue. Not an ideal environment for displaying maximal strength. But it’s the closest we have ever been. Perhaps an indicator of an overall broader test of fitness in the Open going forward.

In terms of strategy for 15.1 and 15.1a, we’re going straight video on this one.


Thank You And More To Come


Thank you all for visiting the site over the last couple of years and trusting me to guide your journey on your quest to realize your fullest athletic potential. This has been a labor of love for me. It’s been very fulfilling to see the growth in the folks who have followed consistently.

Over the last couple of years Black Star (follow on Instagram and Twitter) has seen some modest growth. And it’s become clear to me I have to make some changes to the site and the program to keep up with that growth. So there will be some changes in the coming weeks.

First, and probably most important to you if you’re reading this, the daily workout which as you know is designed around competing in the CrossFit Games season, is moving to a paid membership. Because of the changes HQ has made to the format of the season, that workout will also now morph into two levels – one designed for those who simply want to crush the Open and another designed for those with an eye on making the Regional. Based on feedback I’ve gotten from followers, it will be priced extremely reasonably. The target for the start of the memberships is January 1 2015.

In the meantime, all the workouts that have been published on the site will remain free and available for the foreseeable future.

Secondly, I will be adding at least two other programs to the membership, for Masters athletes and for those who are preparing to try their hand at the National Pro Grid League (NPGL). Being both a Master athlete and having gone through the inaugural year of the NPGL with the Boston Iron as a 40+ athlete, I think I have some insight into both of these areas.

You should know however, this is not the end of the free stuff on the site. Along with those changes to the programs, I’ve been in the process of putting together a podcast, tentatively called Barbells and Bagels (website coming soon). Also, I have a group of coaches who are also writers who will be adding to the content of the site. And I’ve hooked up with a video production company to put together a series of instructional videos. All those things will be free on the site.

Oh, and the dedicated programming and coaching will continue as per usual on the site.

A lot of these changes (along with some changes to the look of the site) will be rolled out over the next month or so. I want to thank you again for being a part of Black Star to this point. And good luck to you all in the upcoming CrossFit and NPGL season.

Saturday 141213

Olympic
1) 1 snatch pull + 1 snatch from blocks (below knee): : 3 x 1 @ 70%, 2 x 1 @ 75%
2) 1 clean pull + 1 clean from blocks (below knee): 3 x 1 @ 70%, 2 x 1 @ 75%

rest > 30 minutes

Conditioning A
With a running clock:

On the initial minute:
“Geriatric King Kong”
3 rounds
1 deadlift @ 315/210#
2 muscle-up
3 clean (full) @ 205/135#
4 handstand push-up

On the 7th minute:
EMOM for 15 minutes,
3 deadlift @ 315/205# at the top of the minute,
then for the remainder of the minute alternate between,
a) ME muscle-up
b) ME box jump over @ 24/20″
c) ME handstand push-up

On the 25th minute:
4 minute AMRAP of:
clean (full) to overhead @ 205/135#

rest > 3 hours

Conditioning B
run, row, bike (AD) or swim: 20 minutes @ 50-65% RPE

Thursday 141211

Warm-up
1) 3 x 2 snatch long pull + 2 snatch + 2 snatch balance, very light, rest 60 seconds

Olympic
2) snatch: 15 minutes to a heavy, but not maximal, single
3) 7 x 1 snatch + 1 hang snatch (below knee) + 1 OHS @ 75-80% of #2, rest 2-3 minutes

rest > 3 hours

Conditioning
bike (AD): 7 minutes @ 60-75% of RPE

rest exactly 3 minutes

row: 7 minutes @ 60-75% of RPE

rest exactly 3 minutes

7 minute AMRAP
burpee muscle-ups (no more than 30)

Note: For the bike and the row, keep a steady pace throughout the duration of the 7 minutes.

rest > 30 minutes

Accessory
NOT for time:
4 rounds
10 strict toes to bar
ME L-hang
rest as needed

Wednesday 141210

Warm-up
1) 3 x 2 clean long pull + 2 cleans + 2 squat jerks, very light, rest 60 seconds

Olympic
2) clean and jerk: 15 minutes to a heavy, but not maximal, single
3) 7 x 1 clean + 1 hang clean (below knee) + 1 jerk @ 75-80% of #2, rest 2-3 minutes

rest > 3 hours

Conditioning
With a running clock:

On the initial minute:
EMOM for 5 minutes
7 dumbbell strict press @ 45/35#
20 double unders

On the 7th minute:
EMOM for 5 minutes
7 dumbbell strict press @ 40/30#
6 alternating pistols

On the 14th minute:
EMOM for 5 minutes
7 dumbbell strict press @ 35/25#
20 double unders

On the 25th minute:
5-8 rounds
7 power snatch @ 50% of snatch
run 400 meters
rest 2 minutes

Note: These efforts (snatch and run) should be somewhere between 80-85% of RPE. The goal is pacing and consistency at just below max effort. If subsequent efforts increase by more than 10 seconds of your fastest, stop. But perform at least 5 rounds regardless of time.

rest > 30 minutes

Accessory
100-150 banded good mornings, partition as needed

Tuesday 141209

With a running clock:

Strength
On the initial minute:
1 snatch balance + 2 OHS: 12 minutes to max for day

On the 15th minute:
Every 3rd minute for 4 rounds:
front squat: 10 @ 70%

Note: Each round begins at 15:00, 18:00, 21:00, and 24:00.

On the 30th minute:
Every 2nd minute for 4 rounds:
ME deficit push-ups for 20 seconds

Note: Each round begins at 30:00, 32:00, 34:00, and 36:00.

On the 40th minute:
EMOM for 4 rounds:
ME strict chin-ups for 20 seconds

Conditioning
On the 50th minute:
3 rounds
row 500 meter
15 overhead squats @ 95/65#

Sunday 141130

Strength
Back squat: 7×3 @ 75%, 1xME @ 50%, rest 2 minutes

rest > 30 minutes

Conditioning
“Tommy Mac”

For time (30 minute cap):
2 rounds
12 burpees
12 thruster 115/75#
12 burpees
12 power snatch 115/75#
12 burpees
12 push jerks 115/75#
12 burpees
12 hang squat clean 115/75#
12 burpees
12 OHS 115/75#

Saturday 141129

Olympic
snatch: 20 minutes to a heavy, but not maximal, single
clean: 20 minutes to a heavy, but not maximal, single

rest > 30 minutes

jerk (from blocks/rack): 20 minutes to a heavy, but not maximal, triple

rest > 3 hours

Accessory
1) Practice for 10 min – single leg bounds, vertical jump attempts, standing triple jump
2) Practice for 10 min – handstand walk for distance, free standing handstand, free standing hspu

Conditioning
row or bike (AD): 60 minutes @ 50-65% RPE

Thursday 141127

Strength
With a running clock,

On the initial minute:
EMOM for 7 minutes,
3 front squats
add weight first 4 sets
last 3 sets should be > 85%

Olympic/Conditioning A
On the 15th minute:
EMOM for 7 minutes
3 TNG cleans (full) @ 70-80%
3 handstand push ups

On the 25th minute:
EMOM for 7 minutes
3 TNG snatches (full) @ 70-80%
3 ring dips

On the 35th minute:
3 minute AMRAP of:
burpees to target @ 6″

rest > 3 hours

Conditioning B
run, row or bike (AD): 20 minutes @ 50-65% RPE”