Posts Tagged ‘WOD 11.4’

The crew at SicFit posted this video with some feedback from workout 11.4 of the 2011 CrossFit Games Open.

Obviously 2 full rounds isn’t possible! I didn’t even get one….. 🙂

In all seriousness, though… I would love to see video of someone moving as fast as he mentions in the video through all of those reps. That would be INSANE.

11.4 | Is Two Rounds Possible? from SICFIT on Vimeo.

Hey everyone,

Many of you are familiar with Pat Barber, CrossFit Monster. He is the first person I had ever heard being called a Manimal (yes.. a man-animal) for his incredible feats of athleticism! He has been conducting this series on advice on how to hit the workouts for the 2011 CrossFit Games Open, and then feedback on how he thought they went after his first attempt. This one, appropriately enough, is his advice for Workout 11.4.
I like watching them, so I figured some of you might, too.

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.