CrossFit Open 11.6

11.6AMRAP · 7:00

Repeated as CrossFit Open 12.5, CrossFit Open 18.5.

As many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Keep adding 3 reps each round.

Start CrossFit Open 11.6 with the timer

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

Loads

Rx

Men: 100 lb (45 kg)

Women: 65 lb (29 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

Thruster
Chest-to-Bar Pull-Up

Movement standards

Thrusters: hip crease below the knee, finish locked out overhead in one movement. Chest touches the bar at or below the collarbone on every pull-up.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Thruster Power

Before: 4 sets × 5 Thrusters at 70% + 3 × 5 Strict Chest-to-Bar.

Pacing: Unbroken through the round of 9, then quick sets. Breathe at the top of the thruster, not on the floor.

After: 3 × 10 Front Squats + 3 × 10 Bent-Over Rows.

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

Maintaining: Sprint Capacity

Before: 3, 6, 9 at half pace, then rest 3 minutes.

Pacing: Go out hard; the ladder punishes slow starts. Small sets and short rests after the 12s.

After: 6 min easy row + lat stretch.

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

Cutting: Short Intervals

Before: 6 min easy cardio + squat and shoulder prep.

Pacing: Even sets with planned 10-second rests; swap to jumping chest-to-bar if form slips.

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: crossfit.com/workout/2011/04/27; CrossFit Roots 11.6 post and floelite.com (repeated as 12.5 and 18.5)