Overview of Open 11.1
Open 11.1 is a CrossFit workout that was first introduced in the 2011 CrossFit Open. It is a 10-minute AMRAP (as many rounds as possible) workout that consists of 30 double-unders and 15 power snatches. The workout is named after the year it was introduced and the fact that it was the first workout of the 2011 Open.
Open 11.1: Workout Description
The workout starts with 30 double-unders, which is a jump rope exercise where the rope passes under the feet twice per jump. After completing the double-unders, the athlete moves on to 15 power snatches. The power snatch is a weightlifting exercise where the athlete lifts a barbell from the ground to overhead in one fluid motion. The recommended weight for men is 75 pounds (35 kg) and for women is 55 pounds (25 kg). The athlete then repeats the sequence of 30 double-unders and 15 power snatches as many times as possible within the 10-minute time limit.
Open 11.1: Workout Variations and Scaling Options
For athletes who are unable to perform double-unders, a common scaling option is to substitute single-unders, where the rope passes under the feet only once per jump. Another scaling option is to reduce the weight of the power snatch to a manageable level. Athletes can also reduce the number of repetitions if needed.
Open 11.1: Tips and Strategies
To complete Open 11.1 efficiently and safely, athletes should focus on maintaining a steady pace throughout the workout. It is important to conserve energy during the double-unders and avoid burning out too quickly. Athletes should also focus on proper form during the power snatches to avoid injury and maximize efficiency. A suggested warm-up routine could include jumping rope and performing light weightlifting exercises to prepare the body for the workout.
Open 11.1: Athlete Performance
The average number of rounds completed by beginner athletes is around 3-4, intermediate athletes around 5-7, and advanced athletes around 8-10.
Open 11.1: Conclusion
Open 11.1 is a challenging CrossFit workout that combines jump rope exercises and weightlifting movements. It is a great workout for improving cardiovascular endurance, agility, and strength. Athletes of all levels can benefit from this workout by scaling the movements and weight to their individual abilities.