CrossFit Open 15.1

15.1AMRAP · 9:00

As many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatches

Go straight into 15.1A when the 9 minutes are up.

Start CrossFit Open 15.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 115 lb (52 kg)

Women: 75 lb (34 kg)

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2015/1?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2015/1?scaled=1

Movements

Toes-to-Bar
Deadlift
Snatch

Movement standards

Both feet touch the bar together. Deadlifts finish with hips and knees locked. Snatches go from the floor to locked out overhead in one motion; any style.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Pulling & Core Volume

Before: 4 sets × 5 Deadlifts at 70% + 3 × 10 Toes-to-Bar.

Pacing: Toes-to-bar in 2 sets, barbell unbroken. Save something for the lift in 15.1A.

After: 3 × 10 Back Extensions + 3 × 12 Face Pulls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Steady Mixed Modal

Before: 2 rounds at half pace.

Pacing: About 1:30 per round; the toes-to-bar set the pace.

After: Go straight into 15.1A; stretch afterward.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy cardio + hinge and grip prep.

Pacing: Small toes-to-bar sets (5s) and singles on the snatch.

After: Go straight into 15.1A; walk 12 min afterward.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2015/02/27; eatthegains.com 15.1 post