CrossFit Games Open 11.1/14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg 

11.1 became 14.1, which has now become part of the 2016 CrossFit Roots Benchmark Series. Back for the third time in this year’s series, today you have the opportunity to retest a workout that we completed on February 11th and November 14th.

Because this is the third time athletes will go after this workout, we want to talk pacing. For individuals who are proficient in double-unders and power snatches, it’s not uncommon to see them go out in Round 1 in just under 1:00. For those who utilize a scaled double under option, it’s not uncommon to see Round 1 times at the 1:20 mark. But play that out to the ten minute mark and we have yet to see an athlete log a score of 10 rounds!

What does this tell us? Your pacing could be a little off.

Remember the movie Prefontaine?  There’s a clip when Pre and coach Bill Bowerman sit on the porch by a lake and Bowerman tells Pre he needs to go out slower in the first 400 of the mile. Pre rejects the idea. Bowerman then shows him how holding the reins a little tight in the first round will gain him 7-8 seconds at the end of the mile. The same concept applies to this workout.

A 1:20 pace for this workout would play out like so…

1 – 1:20
2 – 2:40
3 – 4:00
4 – 5:20
5 – 6:40
6 – 8:00
7 – 9:20
with :40 seconds to play with for missed double-udders or additional reps into the 8th round.

I know what some of you are thinking…yea, but I’ll fall off that pace as I go through the workout.  Yes, but you’ll still get more than 4-5 rounds.  Even if you slow each round because you tire out, you will still open the door for six rounds.

1 – 1:15
2 – 2:25 (2:20)
3 – 3:50 (2:25)
4 – 5:20 (2:30)
5 – 6:55 (2:35)
6 – 8:35 (2:40)
…With a minute and a half to work into the next round.

You’ve all done this workout once before.  Try it a different way.  Constantly Varied. Let us know how it goes!