HQ released the next workout of the 2011 CrossFit Games Open, and a lot of people in the CrossFit Community let out a collective groan.

Without further ado, here is Workout 11.4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees / 30 Overhead squats (120lbs / 90lbs) / 10 Muscle-ups

For those of you who may be wondering what a Muscle-Up is, it’s a movement done primarily on gymnastics rings that consists of a pull-up transitioning into a dip! The video here will show you exactly what it looks like and give some pointers!

Achieving the Muscle-up from Patrick Cummings on Vimeo.

In my opinion, it’s going to be a lot like the last workout where some people simply won’t be able to complete parts of it. During the first two workouts, most people were able to handle the weight and reps in some form or another, so the differences in scores were simply how many rounds people were able to complete.

Last week, some male athletes simply couldn’t get 165 pounds into a Squat Clean and Jerk. This week’s biggest challenges will fall in one of two categories; either 120 pounds for men (or 90 pounds for women) will be too heavy for some athletes to Overhead Squat 30 times, or they’ll get through them and get stuck on the Muscle-Ups.

The exciting part about involving such a challenging movement in this workout, though, is that there will be HUNDREDS of people out there who will get their first-EVER Muscle-Up during this workout! I hope that CFHQ puts together a video of all of the first MU’s caught on tape from this week’s workout 🙂

The video below is from HQ showing the official range of motion requirements for the movements.

GOOD LUCK, EVERYONE!

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