CrossFit Open 15.1A
Starting at the 9-minute mark of 15.1, you have 6 minutes to find: 1-rep-max clean and jerk Score: the heaviest successful clean and jerk, in pounds.Start CrossFit Open 15.1A with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: Load of your choice
Women: Load of your choice
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
- Clean and Jerk
Movement standards
Bar from the floor to the shoulders any way, then to locked out overhead any way, feet in line and still at the finish.
Equipment
- Barbell
Coaching notes by goal
Bulking: Max Strength
Before: Plan 4-5 attempts in 6 minutes, starting around 85%.
Pacing: Jump in big steps; you're tired from 15.1, so don't waste attempts.
After: 3 × 5 Front Squats + 10 min easy bike.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Heavy Single
Before: Have plates ready before 15.1 starts.
Pacing: Three good attempts: 85%, 92%, then a small jump.
After: Hip and shoulder stretch.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Technique Single
Before: Have plates ready before 15.1 starts.
Pacing: Choose a load you can lift well today rather than chasing a PR.
After: 12 min Zone 2 walk.
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 15.1A post