Open 12.1 workout

Open 12.1 Crossfit Workout

Open 12.1: Overview

Open 12.1 is a workout that was part of the 2012 CrossFit Open, which is the first stage of the CrossFit Games season. The workout consists of performing as many rounds as possible (AMRAP) in 7 minutes of burpees to a target that is 6 inches above reach. This workout is a classic example of a high-intensity interval training (HIIT) workout, which is designed to push the limits of an athlete’s cardiovascular and muscular endurance.

Open 12.1: Workout Description

The workout starts with the athlete standing in front of the target. The athlete then performs a burpee, which involves dropping to the ground, performing a push-up, and then jumping up to touch the target with both hands. The athlete then repeats this movement as many times as possible within the 7-minute time cap. There is no prescribed weight or number of repetitions for this workout, as the goal is to complete as many rounds as possible within the time limit.

Open 12.1: Workout Variations/Scaling Options

For athletes who are unable to perform the full burpee movement, there are several scaling options available. One option is to perform a step-up instead of a jump at the end of the burpee. Another option is to perform a modified burpee, which involves stepping back instead of jumping back into the push-up position. These scaling options can help athletes build the strength and endurance necessary to eventually perform the full burpee movement.

Open 12.1: Tips and Strategies

One of the keys to performing well in Open 12.1 is to maintain a steady pace throughout the workout. Since the workout is only 7 minutes long, athletes should aim to perform each burpee at a consistent pace, rather than trying to perform them as quickly as possible. It is also important to conserve energy by taking short breaks between sets of burpees, rather than trying to perform them all in one continuous set. Finally, athletes should focus on maintaining good form throughout the workout, as this will help prevent injury and improve performance.

Open 12.1: Athlete Performance

The number of rounds completed in Open 12.1 can vary widely depending on an athlete’s fitness level and experience. According to the CrossFit Games website, the top male and female athletes in the 2012 Open completed 161 and 146 reps, respectively. However, the average athlete may only be able to complete a few rounds within the 7-minute time cap.

Open 12.1: Conclusion

Open 12.1 is a challenging workout that requires a combination of cardiovascular and muscular endurance. By maintaining a steady pace, conserving energy, and focusing on good form, athletes can improve their performance and complete more rounds within the time limit. While this workout may be difficult for beginners, it can be scaled to accommodate athletes of all fitness levels.