CrossFit Open 12.4

12.4AMRAP · 12:00

As many reps as possible in 12 minutes of:
150 wall-ball shots
90 double-unders
30 muscle-ups

Start CrossFit Open 12.4 with the timer

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

Loads

Rx

Men: 20 lb (9 kg) ball to a 10-ft target

Women: 14 lb (6 kg) ball to a 9-ft target

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

Wall-Ball Shot
Double-Unders
Ring Muscle-Up

Movement standards

Ball center hits the target, hip crease below the knee. Rope passes under the feet twice per jump. Muscle-ups finish with arms locked above the rings.

Equipment

Medicine Ball
Jump Rope
Gymnastic Rings

Coaching notes by goal

Bulking: Leg Volume & Pulling

Before: 4 sets × 8 Front Squats at 65% + 3 × 3 Strict Ring Pull-Ups.

Pacing: Wall-balls in sets of 25-30 with short rests. Get to the rope by 7 minutes if muscle-ups are the goal.

After: 3 × 8 Ring Dips + 3 × 12 Walking Lunges.

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

Maintaining: Threshold Engine

Before: 30 wall-balls, 30 double-unders, muscle-up drills.

Pacing: The 150 decides your score. Pick a set size and hold it.

After: Quad stretch + 8 min easy bike.

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

Cutting: Leg Endurance

Before: 6 min easy cardio + hip and ankle mobility.

Pacing: Sets of 10-15 wall-balls with fixed 10-second rests.

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/2012/03/15; CrossFit South Brooklyn 12.4 post (repeated as 13.3)