CrossFit Open 15.5

15.5For Time · No cap

For time:
27-21-15-9 reps of:
Calorie row
Thrusters

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

Loads

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Men: Official Scaled version: games.crossfit.com/workouts/open/2015/5?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2015/5?scaled=1

Each calorie counts as one rep. Thrusters: hip crease below the knee, finish locked out overhead in one movement.

Before: 3 sets × 5 Heavy Thrusters at 75% + 3 × 250 m row sprints.

Pacing: Hard on the row, then thrusters in two sets on the 27 and 21, unbroken after that.

After: 3 × 12 Leg Extensions + 3 × 12 DB Shoulder Press.

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

Before: 3 min row building speed + 10 thrusters.

Pacing: Keep the row hard but not maxed; the thrusters are where you lose time.

After: 8 min easy bike.

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

Before: 6 min easy row + squat prep.

Pacing: A steady row and planned thruster sets with short rests.

After: 15 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/2015/03/27; eatthegains.com 15.5 post