The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 60 | Bar-facing Burpee | – | – |
| 30 | Overhead Squat | 55 kg | 40 kg |
| 10 | Ring Muscle-up | – | – |
Women: 10 min AMRAP: 60 Bar-facing Burpees, 30 Overhead Squats 40 kg, 10 Muscle-ups. Score: reps
How Open 11.4 works
Open 11.4 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 11.4 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 11.4 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 240 reps | from 216 reps |
| Advanced | from 180 reps | from 162 reps |
| Intermediate | from 130 reps | from 117 reps |
| Beginner | from 95 reps | from 86 reps |
| Novice | under 95 reps | under 86 reps |
Tips for Open 11.4
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 11.4
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Bar-facing Burpee: Step over the bar instead of jumping; Burpee with no jump at the top
- Overhead Squat: Overhead Squat with a PVC pipe; Overhead Squat with an empty bar
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up