Open 12.4 workout

Open 12.4 Crossfit Workout

Overview of Open 12.4

Open 12.4: History and competitions appearances of this workout is a CrossFit workout that was announced on March 15, 2012, as part of the 2012 CrossFit Open. It is an AMRAP (as many rounds as possible) workout that lasts for 12 minutes. The workout consists of three movements: 150 wall ball shots, 90 double-unders, and 30 muscle-ups. The prescribed weight for the wall ball shots is 20 pounds for men and 14 pounds for women. The workout is considered to be challenging due to the high volume of reps and the technical difficulty of the muscle-up movement.

Open 12.4: Workout Description

The workout starts with 150 wall ball shots, where the athlete must throw the ball to a target that is 10 feet high for men and 9 feet high for women. After completing the wall ball shots, the athlete moves on to 90 double-unders, where they must jump rope and pass the rope under their feet twice for each jump. Finally, the athlete must complete 30 muscle-ups, which is a complex gymnastics movement that involves a combination of a pull-up and a dip on gymnastics rings. The workout is scored based on the total number of rounds and reps completed within the 12-minute time cap.

Open 12.4: Workout Variations and Scaling Options

Open 12.4 variations and scaling options: Open 12.4 is a challenging workout that requires a high level of skill and fitness. For athletes who are not able to perform the prescribed movements, there are several scaling options available. For the wall ball shots, athletes can use a lighter weight or a lower target height. For the double-unders, athletes can perform single-unders or reduce the number of reps. For the muscle-ups, athletes can perform jumping muscle-ups or substitute with pull-ups and dips.

Tips and Strategies for Open 12.4

Tips and strategies for Open 12.4: To complete Open 12.4 efficiently and safely, athletes should focus on pacing themselves throughout the workout. It is important to break up the wall ball shots and muscle-ups into manageable sets and to maintain a consistent pace on the double-unders. Athletes should also pay attention to their form and technique, especially on the muscle-ups, to avoid injury and conserve energy. A suggested warm-up routine could include mobility exercises for the shoulders and hips, as well as practice sets for each movement.

Athlete Performance in Open 12.4

Athlete Performance in Open 12.4: The average number of rounds completed by athletes varies depending on their skill level and fitness. For advanced athletes, completing 4-6 rounds is considered a good score, while intermediate athletes may aim for 2-4 rounds. Beginner athletes may focus on completing as many reps as possible within the time cap.


Conclusion: Open 12.4 is a challenging CrossFit workout that tests an athlete’s endurance, strength, and skill. With proper scaling and pacing, athletes of all levels can participate in the workout and experience the benefits of functional fitness training.