CrossFit Open 11.5

11.5AMRAP · 20:00

As many rounds and reps as possible in 20 minutes of:
5 power cleans
10 toes-to-bars
15 wall-ball shots

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

Loads

Men: 145 lb (66 kg); 20 lb (9 kg) ball

Women: Women's loads: games.crossfit.com/workouts/open/2011/5 (not confirmed from two sources)

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.

Power cleans finish standing with the bar on the shoulders. Both feet touch the bar together. Ball center hits the target, hip crease below the knee.

Before: 4 sets × 5 Power Cleans at 70% + 3 × 10 Strict Leg Raises.

Pacing: Cleans unbroken or as quick singles, toes-to-bar in one or two sets, wall-balls unbroken.

After: 3 × 10 Goblet Squats + 3 × 12 Lat Pulldowns.

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

Before: 2 rounds at half pace + 10 wall-balls.

Pacing: Hold a round time you could repeat for 20 minutes (about 1:15-1:30).

After: 8 min easy bike flush.

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

Before: 6 min Zone 2 warm-up + hinge prep.

Pacing: Singles on the cleans and small toes-to-bar sets; keep breathing through your nose for the first 10 minutes.

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/2011/04/21 (men's Rx); women's loads not confirmed, see games.crossfit.com/workouts/open/2011/5