CrossFit Open 12.1 (Pure Bodyweight)

12.1AMRAP · 07:00 · Bodyweight

Complete as many reps as possible in 7 minutes of:
Burpees to a target 6 inches above max standing reach

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

Loads

Men: Bodyweight (Target 6 inches above max fingertip reach)

Women: Bodyweight (Target 6 inches above max fingertip reach)

Men: Bodyweight (Standard jumping burpee with overhead clap)

Women: Bodyweight (Standard jumping burpee with overhead clap)

Chest and thighs must touch the floor at the bottom. At the top, athlete jumps vertically with both feet and touches target with both hands.

Before: 4 sets × 6 Plyometric Box Jumps (30 in) or Broad Jumps with full reset. Rest 2 min.

Pacing: Maintain high power output on the jump. Jump up onto the target with aggressive hip extension. Don't let your chest drag.

After: 4 sets × 12 Dumbbell Romanian Deadlifts + 3 sets × 15 Push-Ups.

Nutrition: Caloric Surplus (+350 kcal). Pre-WOD fast carb drink.

Before: Hip circles, wrist mobility, 3 rounds of 5 burpees ramping up cadence.

Pacing: Pacing is everything. Aim for 14-16 reps per minute (approx 1 rep every 4 seconds) unbroken from minute 0 to 5, then sprint minute 6-7.

After: 10 minutes easy spin bike cooldown.

Nutrition: Electrolyte pre-load, maintenance carbs.

Before: Dynamic arm circles, light jumping jacks, deep squat hold.

Pacing: Step-down and step-up technique to preserve hip flexor and lower back stamina in a deficit. Continuous rhythmic cadence.

After: 15 minutes low-intensity Zone 2 walk.

Nutrition: Deficit (-400 kcal). High water and sodium intake.

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