Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click\u00a0here.
\nWatch the Workout Demo. Low SD
\n\u00a0
\n","workout":"\nMEN –\u00a0includes Masters Men up to 54 years old
\nComplete as many rounds and reps as possible in 10 minutes of:
\n30 Double-unders
\n15 Power snatches (75lbs / 35kg)
WOMEN –\u00a0includes Masters Women up to 54 years old
\nComplete as many rounds and reps as possible in 10 minutes of:
\n30 Double-unders
\n15 Power snatches (55lbs / 25kg)
MASTERS MEN – includes Masters Men 55+
\nComplete as many rounds and reps as possible in 10 minutes of:
\n30 Double-unders
\n15 Power snatches (65lbs / 30kg)
MASTERS WOMEN – includes Masters Women 55+
\nComplete as many rounds and reps as possible in 10 minutes of:
\n30 Double-unders
\n15 Power snatches (45lbs / 20kg)
\u00a0
\nDouble-under
\nThis is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Power snatch
\nThis power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
\u00a0
\n","workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":4178,"event_name":null,"id":"wp178289","label":"Workout 11.1","media":{"hero":null,"movements":[],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2011/03/16072750/Games_2011Games_screenshot_29.jpg"},"youtube_video_id":"-wGQ-Pg8lb0"},"meta":{"description":"MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders","title":"Workout 11.1"},"ordinal":1,"pdf_link":"https://games-assets.crossfit.com/s3fs-public/GamesOpen_Workout_11-1.pdf","phase":{"name":"Open","slug":"open"},"sponsor":null,"variants":[],"weekday":null,"year":2011},{"competitions_workout_ids":[2079],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":"\u00a0
\nPlease be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of deadlifts, plus the number of push-ups, plus the number of box jumps in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click\u00a0here.
\nWatch the Workout Demo. Low SD
\n","workout":"\nMEN –\u00a0includes Masters Men up to 54 years old
\nComplete as many rounds and reps as possible in 15 minutes of:
\n9 Deadlifts (155lbs / 70kg)
\n12 Push-ups
\n15 Box jumps (24″)
WOMEN –\u00a0includes Masters Women up to 54 years old
\nComplete as many rounds and reps as possible in 15 minutes of:
\n9 Deadlifts (100lbs / 45kg)
\n12 Push-ups
\n15 Box jumps (20″)
MASTERS MEN –\u00a0includes Masters Men 55+
\nComplete as many rounds and reps as possible in 15 minutes of:
\n9 Deadlifts (145lbs / 65kg)
\n12 Push-ups
\n15 Box jumps (20″)
MASTERS WOMEN –\u00a0includes Masters Women 55+
\nComplete as many rounds and reps as possible in 15 minutes of:
\n9 Deadlifts (90lbs / 40kg)
\n12 Push-ups
\n15 Box jumps (20″)
\u00a0
\nDeadlift
\nThis is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
\nA straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box jump
\nThis is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
\u00a0
\nPlease be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click\u00a0here.
\nWatch the Workout Demo. Low SD
\n","workout":"\nMEN\u00a0–\u00a0includes Masters Men up to 54 years old
\nComplete as many rounds and reps as possible in 5 minutes of:
\nSquat clean (165lb / 75kg)
\nJerk (165lb / 75kg)
WOMEN\u00a0–\u00a0includes Masters Women up to 54 years old
\nComplete as many rounds and reps as possible in 5 minutes of:
\nSquat clean (110lb / 50kg)
\nJerk (110lb / 50kg)
MASTERS MEN\u00a0–\u00a0includes Masters Men 55+
\nComplete as many rounds and reps as possible in 5 minutes of:
\nSquat clean (135lb / 62kg)
\nJerk (135lb / 62kg)
MASTERS WOMEN\u00a0–\u00a0includes Masters Women 55+
\nComplete as many rounds and reps as possible in 5 minutes of:
\nSquat clean (75lb / 35kg)
\nJerk (75lb / 35kg)
\u00a0
\nSquat clean and Jerk
\nIn this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
A barbell configured for 75lbs / 35kg
\n","workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":4181,"event_name":null,"id":"wp178291","label":"Workout 11.3","media":{"hero":null,"movements":[],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2011/04/16072753/Games_2011Games_screenshot_26.jpg"},"youtube_video_id":"UznaLYllaXw"},"meta":{"description":"MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg)","title":"Workout 11.3"},"ordinal":3,"pdf_link":"https://games-assets.crossfit.com/s3fs-public/GamesOpen11-3_Work-outStandardsk3dR6.pdf","phase":{"name":"Open","slug":"open"},"sponsor":null,"variants":[],"weekday":null,"year":2011},{"competitions_workout_ids":[2081],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":"\u00a0
\nPlease be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of bar-facing burpees, plus the number of overhead squats, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.\u00a0For a downloadable PDF of the workout with a score card, click\u00a0here.
\nWatch the Workout Demo. Low SD
\n","workout":"\nMEN\u00a0–\u00a0includes Masters Men up to 54 years old
\nComplete as many rounds and reps as possible in 10 minutes of:
\n60 Bar-facing burpees
\n30 Overhead squats\u00a0(120lbs / 55kg)
\n10 Muscle-ups\u00a0
WOMEN\u00a0–\u00a0includes Masters Women up to 54 years old
\nComplete as many rounds and reps as possible in 10 minutes of:
\n60 Bar-facing burpees
\n30 Overhead squats\u00a0(90lbs / 40kg)
\n10 Muscle-ups\u00a0
MASTERS MEN\u00a0–\u00a0includes Masters Men 55+
\nComplete as many rounds and reps as possible in 10 minutes of:
\n60 Bar-facing burpees
\n30 Overhead squats\u00a0(110lbs / 50kg)
\n10 Muscle-ups\u00a0
MASTERS WOMEN\u00a0–\u00a0includes Masters Women 55+
\nComplete as many rounds and reps as possible in 10 minutes of:
\n60 Bar-facing burpees
\n30 Overhead squats\u00a0(75lbs / 35kg)
\n10 Muscle-ups
\u00a0
\nBar-facing burpees
\nEach burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Overhead squat
\nThis is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.
Muscle-up
\nIn the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a \u201cfalse grip\u201d). The elbows must fully lock out while supporting yourself above the rings.\u00a0
\u00a0
\n","workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":4182,"event_name":null,"id":"wp178292","label":"Workout 11.4","media":{"hero":null,"movements":[],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2011/04/16072754/Games_2011Games_screenshot_25.jpg"},"youtube_video_id":"CH_BWsOb4Ac"},"meta":{"description":"MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees","title":"Workout 11.4"},"ordinal":4,"pdf_link":"https://games-assets.crossfit.com/s3fs-public/Games_0pen11-4_Desc.pdf","phase":{"name":"Open","slug":"open"},"sponsor":null,"variants":[],"weekday":null,"year":2011},{"competitions_workout_ids":[2082],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":"\u00a0
\nPlease be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete).\u00a0For a downloadable PDF of the workout with a score card, click\u00a0here.
\nWatch the Workout Demo. Low SD
\n","workout":"\nMEN\u00a0–\u00a0includes Masters Men up to 54 years old
\nComplete as many rounds and reps as possible in 20 minutes of:
\n5 Power cleans (145lbs / 65kg)
\n10 Toes to bar
\n15 Wall balls (20lbs to 10′ target)\u00a0
WOMEN\u00a0–\u00a0includes Masters Women up to 54 years old
\nComplete as many rounds and reps as possible in 20 minutes of:
\n5 Power cleans (100lbs / 45kg)
\n10 Toes to bar
\n15 Wall balls (14lbs to 9′ target)
MASTERS MEN\u00a0–\u00a0includes Masters Men 55+
\nComplete as many rounds and reps as possible in 20 minutes of:
\n5 Power cleans (130lbs / 60kg)
\n10 Toes to bar
\n15 Wall balls (20lbs to 9′ target)\u00a0
MASTERS WOMEN\u00a0–\u00a0includes Masters Women 55+
\nComplete as many rounds and reps as possible in 20 minutes of:
\n5 Power cleans (75lbs / 35kg)
\n10 Toes to bar
\n15 Wall balls (10lbs to 9′ target)
\u00a0
\nPower clean
\nThis is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
\nIn the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Wall ball
\nIn the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.\u00a0
\u00a0
\n","workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":4183,"event_name":null,"id":"wp178293","label":"Workout 11.5","media":{"hero":null,"movements":[],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2011/04/16072755/Games_2011Games_screenshot_23.jpg"},"youtube_video_id":"zE0DaqWDErw"},"meta":{"description":"MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg)","title":"Workout 11.5"},"ordinal":5,"pdf_link":"https://games-assets.crossfit.com/11.5_pdf.pdf","phase":{"name":"Open","slug":"open"},"sponsor":null,"variants":[],"weekday":null,"year":2011},{"competitions_workout_ids":[2083],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":"\u00a0
\nPlease be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click\u00a0here.
\nWatch the Workout Demo. Low SD
\n","workout":"\nMEN\u00a0–\u00a0includes Masters Men up to 54 years old
\nComplete as many reps as possible in 7 minutes following the rep scheme below:
\n100 pound Thruster, 3 reps
\n3 Chest to bar Pull-ups
\n100 pound Thruster, 6 reps
\n6 Chest to bar Pull-ups
\n100 pound Thruster, 9 reps
\n9 Chest to bar Pull-ups
\n100 pound Thruster, 12 reps
\n12 Chest to bar Pull-ups
\n100 pound Thruster, 15 reps
\n15 Chest to bar Pull-ups
\n100 pound Thruster, 18 reps
\n18 Chest to bar Pull-ups
\n100 pound Thruster, 21 reps
\n21 Chest to bar Pull-ups…
\nThis is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN\u00a0–\u00a0includes Masters Women up to 54 years old
\nComplete as many reps as possible in 7 minutes following the rep scheme below:
\n65 pound Thruster, 3 reps
\n3 Chest to bar Pull-ups
\n65 pound Thruster, 6 reps
\n6 Chest to bar Pull-ups
\n65 pound Thruster, 9 reps
\n9 Chest to bar Pull-ups
\n65 pound Thruster, 12 reps
\n12 Chest to bar Pull-ups
\n65 pound Thruster, 15 reps
\n15 Chest to bar Pull-ups
\n65 pound Thruster, 18 reps
\n18 Chest to bar Pull-ups
\n65 pound Thruster, 21 reps
\n21 Chest to bar Pull-ups…
\nThis is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN\u00a0–\u00a0includes Masters Men 55+
\nComplete as many reps as possible in 7 minutes following the rep scheme below:
\n90 pound Thruster, 3 reps
\n3 Chest to bar Pull-ups
\n90 pound Thruster, 6 reps
\n6 Chest to bar Pull-ups
\n90 pound Thruster, 9 reps
\n9 Chest to bar Pull-ups
\n90 pound Thruster, 12 reps
\n12 Chest to bar Pull-ups
\n90 pound Thruster, 15 reps
\n15 Chest to bar Pull-ups
\n90 pound Thruster, 18 reps
\n18 Chest to bar Pull-ups
\n90 pound Thruster, 21 reps
\n21 Chest to bar Pull-ups…
\nThis is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS WOMEN\u00a0–\u00a0includes Masters Women 55+
\nComplete as many reps as possible in 7 minutes following the rep scheme below:
\n55 pound Thruster, 3 reps
\n3 Chin over bar Pull-ups
\n55 pound Thruster, 6 reps
\n6 Chin over bar Pull-ups
\n55 pound Thruster, 9 reps
\n9 Chin over bar Pull-ups
\n55 pound Thruster, 12 reps
\n12 Chin over bar Pull-ups
\n55 pound Thruster, 15 reps
\n15 Chin over bar Pull-ups
\n55 pound Thruster, 18 reps
\n18 Chin over bar Pull-ups
\n55 pound Thruster, 21 reps
\n21 Chin over bar Pull-ups…
\nThis is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
\u00a0
\nThruster
\nThis is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Chest to bar pull-up\u00a0
\nThis is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.\u00a0