Overview of Open 11.4
Open 11.4: Workout Overview
Open 11.4 is a CrossFit workout that was first introduced in the 2011 CrossFit Open. It is an AMRAP (as many rounds as possible) workout that lasts for 10 minutes. The workout consists of three movements: 60 bar-facing burpees, 30 overhead squats, and 10 muscle-ups. The overhead squats are performed with a weight of 120/90lb (55/40kg) for men and women, respectively. The workout is known for its high level of difficulty due to the combination of burpees, overhead squats, and muscle-ups.
Open 11.4: Competition History
Open 11.4 has not been used in the CrossFit Games, semifinals, or regionals. However, it has been used in the CrossFit Open, which is the first stage of the CrossFit Games season. During the Open, athletes from around the world compete in a series of workouts over five weeks. Open 11.4 was first introduced in 2011 and has been repeated twice since then, in 2014 and 2018.
Workout Description
Open 11.4: Workout Description
The workout begins with 60 bar-facing burpees. Athletes must jump over the barbell after each burpee. After completing the burpees, athletes move on to 30 overhead squats. The weight for the overhead squats is 120/90lb (55/40kg) for men and women, respectively. The final movement is 10 muscle-ups, which are performed on rings. The workout is scored based on the number of rounds and reps completed in 10 minutes.
Workout Variations and Scaling Options
Open 11.4: Workout Variations and Scaling Options
Open 11.4 is a very challenging workout that requires a high level of skill and strength. As such, it may need to be scaled for some athletes. Here are some common scaling options:
- Reduce the weight for the overhead squats
- Substitute pull-ups or chest-to-bar pull-ups for muscle-ups
- Reduce the number of reps for each movement
- Substitute regular burpees for bar-facing burpees
Tips and Strategies
Open 11.4: Tips and Strategies
Open 11.4 is a very demanding workout that requires a lot of energy and focus. Here are some tips and strategies for completing the workout efficiently and safely:
- Pace yourself during the burpees to conserve energy for the overhead squats and muscle-ups
- Break up the overhead squats into smaller sets to avoid fatigue
- Use a false grip on the rings during the muscle-ups to make the transition from the pull-up to the dip easier
- Take short breaks between movements to catch your breath and refocus
Athlete Performance
Open 11.4: Athlete Performance
The number of rounds and reps completed in Open 11.4 can vary widely depending on an athlete’s skill level and fitness. Here are some average times for different levels of athletes:
- Beginner: 2-3 rounds
- Intermediate: 4-6 rounds
- Advanced: 7-9 rounds
Conclusion
Open 11.4: Conclusion
Open 11.4 is a challenging CrossFit workout that requires a high level of skill and strength. It consists of 60 bar-facing burpees, 30 overhead squats, and 10 muscle-ups, and is scored based on the number of rounds and reps completed in 10 minutes. Athletes can scale the workout by reducing the weight, reps, or substituting movements. To complete the workout efficiently and safely, athletes should pace themselves, break up the overhead squats into smaller sets, and take short breaks between movements.