CrossFit Open 11.1

11.1AMRAP · 10:00

As many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches

Start CrossFit Open 11.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 75 lb (34 kg)

Women: 55 lb (25 kg)

Scaled

Men: No Scaled division before 2015. Reduce the load or scale the movements.

Women: No Scaled division before 2015. Reduce the load or scale the movements.

Movements

Double-Unders
Power Snatch

Movement standards

Rope passes under the feet twice per jump. Bar starts on the floor and finishes locked out overhead with hips and knees extended; any foot position on the catch.

Equipment

Barbell
Jump Rope

Coaching notes by goal

Bulking: Snatch Cycling

Before: 4 sets × 5 Touch-and-Go Power Snatches at 60%, then 3 × 30 double-unders.

Pacing: Snatches in two sets (8+7) or unbroken if you can. Double-unders unbroken; the rope is where rounds are lost.

After: 3 × 10 Romanian Deadlifts + 3 × 12 Face Pulls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Short Sprint Engine

Before: 3 rounds: 20 double-unders, 5 power snatches building to working weight.

Pacing: Same pace every round. Aim for 30-35 seconds on the snatches and keep the rope moving.

After: 6 min easy bike + shoulder stretch.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Intervals

Before: 6 min easy cardio + hip hinge prep.

Pacing: Sets of 5 snatches with quick breaths; swap in 60 single-unders if double-unders break down.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: Official 11.1 scorecard (media.crossfit.com); crossfit.com/workout/2014/02/28 and CrossFit South Brooklyn (repeated as 14.1)