CrossFit Open 11.4

11.4AMRAP · 10:00

As many rounds and reps as possible in 10 minutes of:
60 bar-facing burpees
30 overhead squats
10 muscle-ups

Start CrossFit Open 11.4 with the timer

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

Loads

Rx

Men: 120 lb (54 kg)

Women: 90 lb (41 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

Bar-Facing Burpee
Overhead Squat
Ring Muscle-Up

Movement standards

Burpees: chest and thighs to the floor, jump over the bar from both feet. Overhead squats: hip crease below the knee, bar locked out overhead. Muscle-ups finish with arms locked above the rings.

Equipment

Barbell
Gymnastic Rings

Coaching notes by goal

Bulking: Squat & Pull Strength

Before: 4 sets × 5 Overhead Squats at 70% + 3 × 3 Strict Ring Pull-Ups.

Pacing: Burpees at a pace you can hold for 60, overhead squats in sets of 10. Save grip for the muscle-ups.

After: 3 × 8 Ring Dips + 3 × 10 Bent-Over Rows.

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

Maintaining: Grinding Engine

Before: 10 burpees, 10 overhead squats building to weight, 2 muscle-up drills.

Pacing: Most athletes spend the whole first round here. Get to the barbell with 5 minutes left.

After: Shoulder and hip stretch + 6 min easy row.

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

Cutting: Steady Burn

Before: 6 min easy cardio + overhead mobility.

Pacing: Step-down burpees and an even rhythm; a lighter bar if your overhead position breaks.

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/2011/04/13; fringesport.com Open workout archive