The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 5 | Power Clean | 65 kg | 45 kg |
| 10 | Toes-to-Bar | – | – |
| 15 | Wall Ball | 9 kg | 6 kg |
Women: 20 min AMRAP: 5 Power Cleans 45 kg, 10 Toes-to-Bar, 15 Wall Balls 6 kg
How Open 11.5 works
Open 11.5 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 11.5 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 11.5 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 18 rounds | from 16 rounds |
| Advanced | from 14 rounds | from 13 rounds |
| Intermediate | from 11 rounds | from 10 rounds |
| Beginner | from 8 rounds | from 7 rounds |
| Novice | under 8 rounds | under 7 rounds |
Tips for Open 11.5
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 11.5
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:
- Power Clean: Hang Power Clean; Power Clean with an empty bar
- Toes-to-Bar: Knees-to-Elbow; Hanging Knee Raise
- Wall Ball: Lighter ball; Lower target