The 2015 CrossFit Open 15.1 was something else, and we had over 5000 athletes hit up the Power Athlete 15.1 warm up! The implementation of the proper warm up and preparation is our gluten-free bread and grass-fed butter, not only for competition prep, but day in and day out training to keep you coming back.

For 15.2 we got a flashback of what the 2014 Open had to offer. This was my favorite Open workout from last year, a combination of not only lactate threshold, but also mental threshold as well. Here lies your 15.2 specific warm up to get your chili heated up, prime the CNS pump, and get your lactate buffers buffing!

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

95-lb. overhead squats, 10 reps

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

95-lb. overhead squats, 12 reps

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

95-lb. overhead squats, 14 reps

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Crossfit open 15.2 PRE-WARM UP-WARM UP:

Here we go again. Do not sell this portion short, especially with a potential long run like 15.2. Increase your heart rate, break a sweat, and get the blood flowing.

10-15 minutes of jumping rope, C2 rowing, stride runs and shuffles, Assualt bike, etc. Don’t be afraid to mix it up implements and even throw in some jumping jacks. Get moving and this will get you ready for the dynamic movement prep.

Again, this segment is not social hour or a water cooler warm up. Some athletes on our board skipped this part or cut it short and I guarantee they left some on the table. The Open is CrossFit’s Game Day. Go out on the field, toss a ball around, get loose and relaxed before you prep for showtime.

DYNAMIC MOVEMENT PREP:

Round 1:

Round 2:

15.2 POWER ATHLETE WARM UP:

MOVEMENTS AND ENERGY SYSTEMS

The weights and movements are set and this week’s challenge will either have you working for 6,9, 12 minutes and beyond. The goal of this warm up is to push the brickwall as far back as we can by priming the lactic acid buffers, locking in posture, and get you ready to overachieve past your 14.2 score.

The complexes below will be broken up into 0:30, :60, :90, and 2 minutes to prepare for energy demands of the workout. Rest will be worked in to allow for the flush. Don’t be afraid if your quads are pumped after round 2 and your HR is way up. That’s the goal! We’re revving the engine!

Grip and forearms will fail first, so we are going to minimize time on the rig and still get the shoulder ready-ready for this killer combo. Loaded squats of any kind are a Power Athlete staple no matter back squat or overhead squat – same jam, different jelly. We’re going to start with the bar and work our way up to 95/65 lbs.

Last note. Fucking BREATH! Oxygen is your friend. The deeper the breaths, the lower the heart rate. The lower the heart rate, the more effective your lactic acid buffers will work. Remember, we are pushing the brickwall point in which acidic build up cannot be buffered and failure ensues as far back as we can. In order for this to work in the workout, you must hit this hard! Ample rest/flush time will be provided between warm up and 15.2, we just need to pre-game before the party.

CrossFit Open 15.2 Power Athlete Warm Up:

:15- Calorie Row

:15- Kipping on a bar

:15- Spiderman Crawls w/ Elbow to Drop (Aim for 1R/1L)

:15- Kipping/Butterfly Pull Ups

:30 Rest and Recovery

:45 Rest and Recovery

:60 Rest and Recovery

:30- Calorie Row

:15- Kipping on a bar

:15- Overhead Squat– 95/65 lbs

:15- Kipping/Butterfly Pull Ups

:30- Calorie Row (Slow this down and take it for a stroll)

Get your feet elevated on a wall for 2 minutes, then active rest and hydrate for 5-10 Minutes before 15.2!

Take the legs up cool down time to mentally prepare yourself. Workouts with tiers like this one are 90% physical and the other half mental. Set your goal and punch it in the throat. Enjoy this CrossFit Open warm up and be sure to post your scores below!