‘15.1 & 15.1a’ Workout Overview
The workout ‘15.1 & 15.1a’ was first introduced in 2015 as part of the CrossFit Open. It consists of two parts: an AMRAP (as many rounds as possible) in 9 minutes, followed by a 6-minute time cap for a 1-rep-max clean and jerk. The workout is named after the year and the order in which it was released.
‘15.1 & 15.1a’ Workout Description
The workout begins with the athlete performing 15 toes-to-bars, followed by 10 deadlifts at a weight of 115/75lb, and then 5 snatches at the same weight. The athlete then repeats this sequence as many times as possible within a 9-minute time cap.
After completing the AMRAP, the athlete has 6 minutes to establish a 1-rep-max clean and jerk. The weight used for this lift is up to the athlete’s discretion, but there is a time cap of 6 minutes.
‘15.1 & 15.1a’ Workout Variations and Scaling Options
For athletes who are unable to perform toes-to-bars, a scaling option is to perform hanging knee raises instead. For deadlifts and snatches, athletes can scale the weight as needed to ensure proper form and technique.
Tips and Strategies for ‘15.1 & 15.1a’
To perform this workout efficiently, athletes should focus on pacing themselves and breaking up the movements into manageable sets. For example, breaking up the toes-to-bars into sets of 5 or 3 can help conserve energy for the later rounds. Additionally, athletes should focus on maintaining proper form and technique throughout the workout to avoid injury.
For the clean and jerk portion of the workout, athletes should focus on warming up properly and gradually increasing the weight to their desired 1-rep-max. It is important to maintain proper form and technique throughout the lift to avoid injury.
Athlete Performance in ‘15.1 & 15.1a’
The average number of rounds completed for this workout varies depending on the athlete’s skill level. For beginner athletes, completing 3-4 rounds is considered a good score. Intermediate athletes can aim for 5-6 rounds, while advanced athletes can aim for 7 or more rounds.
For the clean and jerk portion of the workout, beginner athletes can aim for a weight of 65-75lb, while intermediate athletes can aim for 95-115lb. Advanced athletes can aim for a weight of 135lb or more.
Conclusion
‘15.1 & 15.1a’ is a challenging workout that combines gymnastics and weightlifting movements. Athletes should focus on pacing themselves and maintaining proper form and technique throughout the workout. With proper scaling and modifications, this workout can be adapted to suit athletes of all skill levels.