Coached
First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
WORKOUT 15.2
Attention all CrossFit Athletes. If you are doing 15.2 please call front desk
(805) 781.8181 sign up for a time slot. We need all participants to sign up to secure a spot to be judged for the Open. Please email Sanaz if you have any questions: Sanaz@clubtwentyfour.com
Tips from last years WOD 14.2 is the same as 15.2
Every 3 minutes for as long as possible complete:
Rx’d
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95 / 65 lb.)
- 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
- 12 overhead squats (95 / 65 lb.)
- 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
- 14 overhead squats (95 / 65 lb.)
- 14 chest-to-bar pull-ups
Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
- 6 overhead squats (65 /45 lb.)
- 6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
- 8 overhead squats (65 / 45 lb.)
- 8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
- 10 overhead squats (65 / 45 lb.)
- 10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.