Saturday January 7th – Diamond Hill CrossFit
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Saturday January 7th

6
Jan

Saturday January 7th

23.01.07

Open Workout 11.4

INTENDED STIMULUS

CrossFit Games Open workout 11.4.

1+ rounds.

Overhead squats should be completed in 4 sets or less.

Have at least 1:00 to attempt muscle-ups or their scaling options.

RX

AMRAP 10:
60 bar-facing burpees
30 overhead squats (120/90 lb)
10 muscle-ups

LEVEL 2

AMRAP 10:
60 bar-facing burpees
30 overhead squats (95/65 lb)
10 bar MU / chest-to-bar pull-ups / pull-ups

LEVEL 1

AMRAP 10:
40 burpees
30 overhead squats (45/33)
10 low ring muscle-up transitions

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch

WHITE BOARD BRIEF

Target rounds | 1+ rounds.

Today is a repeat of a previous CrossFit Games Open workout four from 2011.

Remember to breathe on the burpees and minimize the number of times you drop the barbell.

The burpees should take no more than 5:00 to complete.  Choose an overhead squat weight that you can move for all 30 reps in 4 sets or less. If you can go unbroken, do it. In a perfect world, you should have at least a minute to perform muscle-ups.

Choose a scale for the muscle-ups that is challenging but allows you to keep chipping away. We won’t have a lot of time here, so we don’t wanna spend our time looking at the rings.

Advanced athletes should get back to the burpees and get as many as possible before the time is called.

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