15.1 is here! Be sure to invite friends and family to help cheer you on and give you that extra little push. You’ve talked their ear off about CrossFit, the Open competition is a great opportunity to show them what you are all about.
Toes to Bar and a fast and heavy Clean and Jerk? Good thing we just had a Toes to Bar clinic and have been training nothing but fast and heavy EMOM’s in 5:30 Weightlifting!
Ok, time for some tips followed by a warmup that is specific to the task at hand.
Toes to Bar-The first 9 minute piece is all about trashing your midline and your grip. The focus here needs to be on pacing out the toes to bar to a rate that you can sustain for the entire 9 minutes. If you do the math, 4 Rounds is 60 Toes to Bar, 5 is 75, 6 is 90. That is A LOT of Toes to Bar, especially in 9 minutes. So know this going into the workout. Break the reps up into sets that you can do: 3×5, 6-5-4, 8&7, 7-5-3, 5-4-3-2-1. Whatever keeps your breaks super short and keeps you moving at a steady pace. Break your reps up earlier than you think you should, this will pay off towards the end of the workout.
Deadlifts-This is your break. The weight is light enough to where it shouldn’t place a huge demand on your body. The focus here is finding a rhythm to your breathing and establishing a good “flow” to the workout.
Snatch-These should not be touch and go. They should be done in singles but as soon as the bar hits the ground you are taking a breath and going for the next rep. Touch and Go snatches, done even at a light weight, send your heart rate through the roof. We do not want that as we go back into the most demanding part of the workout: the toes to bar.
Expect to attempt 3-5 lifts during the allotted time period. Your first attempt should be a weight that you can make on any given day and should be more of a warmup and a cue for your body to switch gears (probably around 60-65% of 1RM). After that be bold with your jumps with an ultimate end goal being hitting roughly 90% of your 1RM. If you hit 90% that would be cause to celebrate, anything after that is just pure Awesomeness.
If you use Oly shoes, I would suggest putting them on AFTER 15.1 is over. Have them setup where you can basically slide your feet in and tighten your straps and be good to go. You will need a quick rest after the 9 minute AMRAP so you can use that rest period to put your shoes on (rest 1-1:30 minutes tops). As soon as the AMRAP ends you can load your bar with the opening weight you’re going to use, change shoes, collect yourself, then hit your first attempt.
Your grip will be shot, which means the Power Clean will be tough. Expect to Squat Clean as the weight gets heavier.
Start off with some big Aerobic prep work
1 minute easy AD
1 minute easy Row
1 minute Double Unders
Then move on to prepping your primary movers (in this case it will be the external rotation of the shoulders, your abs, and your glutes). We need to get blood moving to this area before we begin the workout.
Hit 2 sets of 10-15 reps of:
-PVC Passes or W’s with the 2.5’s, or Kb passes like the ones shown in the Toes to Bar seminar warmup
-GHD Sit-ups or light Kb Swings
-Goblet Squats or walking lunges
Then a short practice run of the workout with the focus being on achieving the same pace you would be at for the actual workout.
2 Power Snatches
2 Toes to Bar or if you’re concerned about the Toes to Bar then 5 Sit-ups
(We will start at the Deadlift rather than the Toes to Bar during the warmup, because we want to prime our body into feeling what the transition into the 2nd round would feel like so it doesn’t come as a surprise.)