Wednesday 110413

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs men / 90lbs women)
10 Muscle-ups

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Click through to the first comment for competition/judging details as well as scaling options (for non-competitors).

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A few questions for Will L.:

1) Have you always been good at handstands? I was a competitive cheerleader (yeah, don’t laugh–it’s tough) for 12 years. So I was always tumbling and doing lots of shoulder work whether it was chucking girls above my head or tumbling across the floor.

2) What’s your advice to those who struggle with handstands?Handstands are full-body. Shoulders, Core, Legs, Neck, Back. It all has to work together to get the balance and the stability. My advice is to just keep at it. Come early to the gym, fall on your ass everyday until you stick it.

3) You’ve gotten the 1-handed handstand–what’s next that you’re working towards? Parallette handstands and freestanding handstand pushups.

4) Anything else you might want to add that’s funny and/or useful to our blog readers… Well…I’m taking my level one cert in 2 weeks…so that’s fun. Ummm…something funny and/or useful…my mantra: Always strive to be better than you were yesterday and hotter than the guy next to you. LOL. You don’t have to put that – but after a full day of writing press releases I’m all out of creative juice.


  • Description

    Bar-facing burpees
    Each 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
    This 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.

    In 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 “false grip”). The elbows must fully lock out while supporting yourself above the rings.

    Additional Notes

    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 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 excercise. For a downloadable PDF of the workout with a score card, click here.


    Click here for scaling options if you’re not competing and need to scale:

  • Annie

    How does it work if I’m not participating in sectionals, can i still come in and do the game WOD at 8:30? Unfortunately I signed up for sectionals but missed the first 2 wods when i was in Brazil

    • Hari

      In addition to being the Games WOD 11.4, this is also the Main Site WOD for tomorrow, so it is what everyone will be doing. (As a practical matter, very few people will make it past the OHS’s.)

      I estimate that fewer than 15% of everyone doing the Sectionals will score over 90. This is one of those WOD’s where each rep will be extremely significant.

  • MC

    I assume there’s something wrong with the games site but my score is still not validated from last week and there appears to have been a purge of team members from the CF NYC page… anyone know what’s going on?

  • cathy

    Brett and I need to rid ourselves of a West Elm platform bed and headboard. Fits Queen or larger. See links below, ours is a dark walnut. Any takers?! $100 or best offer

  • cathy

    Sorry-if interested email us at cathy.scheele at gmail and brett.tom at gmail

  • keller

    i try to follow will’s mantra daily… that is why i live with mike mishik and hang out with matt dunne… to make me look good (i have to explain my jokes, because no one got my “hello court” one to “say hello to the jerk” yesterday)

    • jenn

      Keller – hint: if you need to explain your jokes, they’re not good jokes. Just sayin.

      • keller

        my joke yesterday was just too witty and intelligent for your brain jennnnnnnnnnnnnn

        • Mike K


    • jim

      i liked it. honestly.

      • keller

        thank you jim, you are a scholar

  • Alex Punger

    What are people going to wear for this WOD: Oly shoes or sneakers? I’m leaning towards Oly shoes.

    • Mike K

      I’m leaning towards sneakers at the moment. But, depends how the OHS feel…

    • MC

      Oly shoes… I tend to lose balance in the bottom of my OHS in sneakers

    • jim

      i wore oly shoes. no problems.

  • kevin p

    Oly shoes are good just be careful with them on burpees because if you drop to the floor when fatigued you can split the front edge of the sole

  • Avery

    Keller: We all got it. Just saying…

    Alex: I wore Oly shoes – bar burpees are going to take most people longer than they think. Coordination and timing required for a two foot jump and turning around each rep takes longer than regular burpees. They’re going to make the OHS much easier which is where you can make up time if you are aiming to do some muscle ups.

  • sam.gaberal

    I would go with hard sole sneakers, chuck’s would work their light, have a hard sole, and will not add weight to you when your jumping. I dunno, but my oly shoes are heavy, and I’m heavy as it is, so i try to get ride of every ounce when giving the opportunity, but people say that when racing, and it has very little affect sometimes… Just my two cents

    • Mike K

      Could always go barefoot as well…

  • Lisa

    I used thin-soled running shoes which made jumping over the bar comfortable.
    I got 11 OHS’s, 55#.

  • Josh R

    Is there any rule that says you can’t switch shoes for the OHS? The velcro ones go on pretty quick-like, right?

  • Jai

    90 reps. 33# bar. Stocking feet.

  • Mike K

    106 rx