Overview of Open 11.2
Open 11.2: Workout overview. Open 11.2 is a CrossFit workout that consists of an AMRAP (as many rounds as possible) in 15 minutes. The workout involves 9 deadlifts, 12 push-ups, and 15 box jumps. The deadlifts are done with a weight of 155/100lb (70/45kg), the push-ups are done with a standard form, and the box jumps are done with a height of 24/20 inches. The workout is named after the year it was introduced in the CrossFit Open, which was 2011. Open 11.2 has been used in the CrossFit Open and is a popular workout among CrossFit athletes.
Workout Description
Open 11.2: Workout description. The workout starts with 9 deadlifts, followed by 12 push-ups, and then 15 box jumps. The deadlifts are done with a weight of 155/100lb (70/45kg), and the push-ups are done with a standard form, where the chest touches the ground and the arms are fully extended at the top. The box jumps are done with a height of 24/20 inches, where the athlete jumps onto the box and stands up fully before jumping back down. The workout is repeated as many times as possible in 15 minutes.
Workout Variations and Scaling Options
Open 11.2 variations and scaling options. For those who are new to CrossFit or cannot perform the workout as prescribed, there are several scaling options available. The weight of the deadlifts can be reduced, and the height of the box jumps can be lowered. For push-ups, the athlete can do them on their knees or against a wall. The number of repetitions can also be reduced to make the workout less challenging.
Tips and Strategies
Open 11.2: Tips and strategies. To complete the workout efficiently and safely, athletes should focus on pacing themselves and taking breaks when needed. It is important to maintain proper form throughout the workout, especially during the deadlifts and push-ups. Athletes should also consider breaking up the repetitions into smaller sets to avoid fatigue. For example, breaking up the deadlifts into sets of three or four can help conserve energy. It is also important to warm up properly before starting the workout and to cool down afterwards.
Athlete Performance
Open 11.2 athlete performance. The average number of rounds completed by athletes varies depending on their level of experience and fitness. For beginners, completing 3-4 rounds is a good goal to aim for. Intermediate athletes can aim for 5-7 rounds, while advanced athletes can aim for 8-10 rounds or more.
Conclusion
Open 11.2: Conclusion. Open 11.2 is a challenging CrossFit workout that involves deadlifts, push-ups, and box jumps. It is a popular workout among CrossFit athletes and has been used in the CrossFit Open. Athletes can scale the workout to their level of fitness and should focus on maintaining proper form and pacing themselves throughout the workout.