Open 11.6 workout

Open 11.6 Crossfit Workout

Open 11.6: Overview

Open 11.6 is a CrossFit workout that consists of as many rounds as possible (AMRAP) in 7 minutes. The workout involves thrusters and chest-to-bar pull-ups, and if the round of 9 is completed, the athlete must complete a round of 12, then go on to 15, and so on. The workout is challenging and requires a high level of fitness, but it can provide benefits such as increased strength and endurance.

Open 11.6: Workout Description

  • 3 Thrusters (100/65lb)-(45/30kg)
  • 3 Chest-to-Bar Pull-Ups
  • 6 Thrusters (100/65lb)-(45/30kg)
  • 6 Chest-to-Bar Pull-Ups
  • 9 Thrusters (100/65lb)-(45/30kg)
  • 9 Chest-to-Bar Pull-Ups

If the round of 9 is completed, the athlete must complete a round of 12, then go on to 15, and so on.

Open 11.6: Workout Variations and Scaling Options

  • Reducing the weight of the thrusters
  • Doing regular pull-ups instead of chest-to-bar pull-ups
  • Reducing the number of repetitions for each movement
  • Doing jumping pull-ups instead of pull-ups

Scaling options should be chosen based on the athlete’s current fitness level and ability.

Open 11.6: Tips and Strategies

  • Pace yourself: The workout is only 7 minutes long, so it’s important to pace yourself and not go too hard too soon.
  • Break up the reps: Breaking up the reps into smaller sets can help you maintain a consistent pace throughout the workout.
  • Use proper form: Using proper form for each movement can help you avoid injury and complete the workout more efficiently.
  • Warm up properly: A proper warm-up can help you prepare your body for the workout and reduce the risk of injury.

Open 11.6: Athlete Performance

The average times or scores for Open 11.6 vary depending on the athlete’s level of fitness. Here are some general guidelines:

  • Beginner: 3-4 rounds
  • Intermediate: 5-6 rounds
  • Advanced: 7+ rounds

Open 11.6: Conclusion

Open 11.6 is a challenging CrossFit workout that requires a high level of fitness. However, with proper scaling and pacing, athletes of all levels can complete the workout and reap the benefits of increased strength and endurance.