What is a good score for Open 11.1?

Good scores for Open 11.1 depend on your fitness level: Elite athletes achieve over 90 reps, advanced athletes target 180 reps-90 reps, intermediate athletes aim for 270 reps-180 reps, and beginners should focus on proper form over hitting 270 reps.

What is considered a good Open 11.1 score?

A good Open 11.1 score for most CrossFit athletes is between 270 reps-180 reps (intermediate level). Elite scores are over 90 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Open 11.1?

Your Open 11.1 target should match your fitness level. Beginners should aim for around 270 reps with good form, while advanced athletes can target 180 reps-90 reps. Always prioritize proper movement over maximum reps.

How do I scale Open 11.1?

Open 11.1 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Open 11.1 work?

Open 11.1 is a full-body workout that develops multiple fitness domains.

Workout Description

AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatches (75/55 lb)

Why This Workout Is Hard

A fast, technical couplet that blends jump-rope skill with light barbell cycling at high heart rate. The 10-minute window drives near-threshold pacing, and missed double-unders or inefficient snatches quickly compound fatigue. Loads are accessible, but sustaining unbroken or near-unbroken sets demands coordination, timing, and muscular endurance, putting this solidly in the Hard range.

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): Success hinges on fast, unbroken or near-unbroken sets with minimal transition time. Smooth barbell cycling and crisp rope cadence determine round times and overall score.
Stamina (7/10): High total rep count of light snatches and jump rope demands sustained muscular output in shoulders, calves, and posterior chain. Efficiency and small breaks preserve quality as local fatigue accumulates.
Power (7/10): Explosive hip extension for snatches and quick rebounding rhythm on double-unders reward powerful yet efficient movement. Power output must be repeatable to avoid early drop-off.
Endurance (6/10): Ten minutes at steady high effort taxes the aerobic system while allowing limited recovery between sets. Breathing control and sustainable cadence are key to maintaining continuous movement without redlining early.
Flexibility (3/10): Requires adequate overhead and shoulder mobility for safe, efficient snatches. Positions are standard, not extreme, but tight shoulders or T-spine will slow cycling and increase fatigue.
Strength (2/10): The prescribed loads are light for most, prioritizing volume and speed over maximal force production. Strength is not the limiter unless the barbell weight is near an athlete’s capacity.

Scaling Options

Scale to: 60 Single-Unders + 15 Power Snatches (65/45 lb) • 30 Double-Under attempts + 15 Power Snatches (55/35 lb) • 30 Single-Unders + 10 Power Snatches (45/35 lb)

Scaling Explanation

These options keep the workout fast and cyclical by matching jump-rope skill to ability and adjusting barbell load/reps so athletes move continuously with minimal misses.

Intended Stimulus

Fast, repeatable rounds with minimal breaks. Aim for smooth, near-unbroken double-unders and quick barbell sets (touch-and-go or fast singles) that keep your heart rate high but under control. The last three minutes should feel like a sustained push, not a full stop—keep transitions tight and movement crisp.

Coach Insight

Pace the first two rounds at 90% effort, then lock in an unbroken DU rhythm and consistent snatch plan (10/5, 8/7, or fast singles). Most important: Don’t miss. Missed DUs and messy early reps cost more than a quick breath. Avoid death-gripping the bar and staring at the rope—breathe, relax shoulders, and minimize transition time.

Benchmark Notes

Each round is 45 reps (30 double-unders + 15 snatches). Levels progress by roughly one round. Hitting 6+ rounds (270 reps) reflects solid capacity; 8–10 rounds (360–450 reps) indicates advanced to elite barbell cycling and double-under efficiency under fatigue.

Modality Profile

Two movements: jump rope (monostructural) and barbell snatches (weightlifting). Most athletes spend slightly more time on the barbell than the rope due to setup and cycling rhythm, yielding a roughly 60% weightlifting and 40% monostructural split.

Similar Workouts to Open 11.1

If you enjoy Open 11.1, you might also like these similar CrossFit WODs:

Open 14.1 (92% similar) - AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatches (75/55 lb) Score is total reps completed....
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Open 20.1 (90% similar) - 10 Rounds for Time 8 Ground-to-Overheads (95/65 lb) 10 Bar Facing Burpees Time Cap: 15 minutes...
Betty (89% similar) - 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in)...
18.0 (89% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
Regionals 11.3 (88% similar) - For time: 3-9-15-21-15-9-3 reps of: Deadlifts (205/145 lb) Box Jumps (24/20 in)...
Open 13.2 (88% similar) - AMRAP in 10 minutes: 5 Shoulder-to-Overheads (115/75 lb) 10 Deadlifts (115/75 lb) 15 Box Jumps (24/2...
Fran (88% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...

These WODs similar to Open 11.1 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Ten minutes at steady high effort taxes the aerobic system while allowing limited recovery between sets. Breathing control and sustainable cadence are key to maintaining continuous movement without redlining early.
Stamina	7/10	High total rep count of light snatches and jump rope demands sustained muscular output in shoulders, calves, and posterior chain. Efficiency and small breaks preserve quality as local fatigue accumulates.
Strength	2/10	The prescribed loads are light for most, prioritizing volume and speed over maximal force production. Strength is not the limiter unless the barbell weight is near an athlete’s capacity.
Flexibility	3/10	Requires adequate overhead and shoulder mobility for safe, efficient snatches. Positions are standard, not extreme, but tight shoulders or T-spine will slow cycling and increase fatigue.
Power	7/10	Explosive hip extension for snatches and quick rebounding rhythm on double-unders reward powerful yet efficient movement. Power output must be repeatable to avoid early drop-off.
Speed	8/10	Success hinges on fast, unbroken or near-unbroken sets with minimal transition time. Smooth barbell cycling and crisp rope cadence determine round times and overall score.

Open 11.1

AMRAP Couplet Barbell Cycling

AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatches (75/55 lb)

80 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: 60 Single-Unders + 15 Power Snatches (65/45 lb) • 30 Double-Under attempts + 15 Power Snatches (55/35 lb) • 30 Single-Unders + 10 Power Snatches (45/35 lb)

Your Scores: