CrossFit Open 11.2

11.2AMRAP · 15:00

As many rounds and reps as possible in 15 minutes of:
9 deadlifts
12 push-ups
15 box jumps

Start CrossFit Open 11.2 with the timer

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

Loads

Rx

Men: 155 lb (70 kg), 24-in box

Women: 100 lb (45 kg), 20-in box

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

Deadlift
Push-Up
Box Jump

Movement standards

Deadlifts finish with hips and knees locked. Chest to the floor and arms locked at the top of each push-up. Box jumps from both feet, finish standing tall on the box.

Equipment

Barbell
Plyo Box

Coaching notes by goal

Bulking: Pulling & Pressing Volume

Before: 4 sets × 8 Deadlifts at 65% + 3 × 15 Push-Ups.

Pacing: Deadlifts unbroken, push-ups in 2 sets, steady box jumps. You should be able to talk at round three.

After: 3 × 12 DB Bench Press + 3 × 10 Back Extensions.

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

Maintaining: Steady Mixed Modal

Before: 2 rounds at half pace.

Pacing: Pick a round time (around 1:10) and hold it for all 15 minutes.

After: 8 min easy row.

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

Cutting: Aerobic Base

Before: 6 min easy cardio + push-up prep.

Pacing: Step down from the box and break push-ups early to keep your heart rate steady.

After: 15 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: crossfit.com/workout/2011/03/30 (men's loads); CrossFit Roots "Remember 11.2?" post (both divisions)