CrossFit Open 11.3
5:00 AMRAP
1 Squat Clean
1 Shoulder to Overhead
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 V-Ups or Toes to Bar
20 Mt. Climbers
Specific Warm Up
This workout essentially has one big movement, the Clean and Jerk. It’s broken into one clean and then one jerk, but that was for the original scoring purposes of the CrossFit Open. To begin, let’s work on the clean. Start with 3 Hang Power Cleans + 3 Front Squats (Or Dumbbell Squats.) Then, try 3 Power Cleans + 3 Front Squats. Then move on to trying the whole movement, a Squat Clean from the floor.
After warming up the clean, go through the Shoulder to Overhead video to figure out which version works best for you and practice that for 3 sets of 3.
Finally, try the whole thing! Do one Squat Clean and then, while the bar is in the front rack position (on your shoulders) pop it overhead, AKA a Squat Clean & Jerk. After that, work your way up to a challenging weight, based on the recommendations in the workout notes of the day.
Workout of the Day
Beyond the Whiteboard Test
CrossFit Open 11.3
5:00 AMRAP
Workout Notes
This workout is deceptive and nasty! It is truly what it looks like. 5 minutes of consecutive Squat Clean and Jerks! Let’s break it down…
First, this type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 5:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends.
Initially, this workout was written to be performed with somewhere between 110lbs-165lbs. However, I would recommend using an amount of weight that will net you somewhere between 35-50 reps across the 5min. 50 reps is cooking! That’s 10 per minute for 5min straight! If you go that route or with the lower end of the spectrum, either way, this is going to burn. Grip it, rip it, and hold on for the ride!
Movement Modifications
The trouble that most people will have with this workout will probably come from going overhead. If you can’t go overhead, just do 5min of Squat Cleans! That… will suck.
If you are having trouble pulling from the ground, go with a Hang Power Clean, then a Squat, then a Shoulder to Overhead.
If you’re having trouble with the squat, go with a Power Clean and Jerk or a Hang Power Clean and Jerk.
Basically, if you are having an issue with any one part of the movement, remove that part and keep what’s left!
Optional Accessory Work
Accumulate 5-15 Wall Walks in as few sets as possible.
Accumulate 1-2min in your most challenging L-Sit or Hollow Hold Position.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Pigeon / Figure 4 Stretch on Each Leg
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