What is a good score for Open 11.5?

Good scores for Open 11.5 depend on your fitness level: Elite athletes achieve over 120 reps, advanced athletes target 180 reps-120 reps, intermediate athletes aim for 240 reps-180 reps, and beginners should focus on proper form over hitting 240 reps.

What is considered a good Open 11.5 score?

A good Open 11.5 score for most CrossFit athletes is between 240 reps-180 reps (intermediate level). Elite scores are over 120 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Open 11.5?

Your Open 11.5 target should match your fitness level. Beginners should aim for around 240 reps with good form, while advanced athletes can target 180 reps-120 reps. Always prioritize proper movement over maximum reps.

How do I scale Open 11.5?

Open 11.5 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 11.5 work?

Open 11.5 primarily works the muscles involved in Power Clean, Toes-to-Bar, Wall Ball Shot. This workout develops muscular endurance.

Open 11.5 Open WOD - Scaling & Strategy

Attribute	Score	Explanation
Endurance	7/10	Twenty minutes of continuous work stresses the aerobic system. Sustainable breathing and steady pacing are required to keep moving without long breaks, especially as grip and midline fatigue accumulate across many rounds.
Stamina	8/10	High total reps across three movements demand muscular endurance in shoulders, hips, and core. Success hinges on repeating submaximal efforts with short rests and holding consistent set sizes as fatigue builds.
Strength	4/10	Loads are moderate, emphasizing repeated submaximal efforts rather than max strength. Athletes need enough baseline strength to cycle 145/105 lb cleans efficiently under fatigue.
Flexibility	2/10	Basic ranges of motion—front-rack for cleans, hip flexion for toes-to-bar, and full squat depth for wall balls—are required, but no extreme mobility limits most athletes.
Power	6/10	Power cleans and explosive wall ball drives reward crisp extension. Efficient hip snap for toes-to-bar also benefits from explosive timing without turning efforts into slow grinds.
Speed	5/10	While not a sprint, faster cycle rates and quick transitions matter. Athletes must avoid redlining early and instead hold smooth, repeatable speeds across many rounds.

AMRAP in 20 minutes: 5 Power Cleans (145/105 lb) 10 Toes-to-Bar 15 Wall Ball Shots (20/14 lb to 10/9 ft target)

77 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Steady, repeatable rounds with small, sustainable sets and short rests. Breathing should feel controlled but pressed, with grip and core steadily taxed. Aim for consistent round times rather than big early sets. The wall balls should be mostly unbroken or in two quick sets; barbell cycling smooth and snappy; toes-to-bar managed to prevent blow-ups.

Insight:

Open with your 80% pace and hold it. Plan toes-to-bar in quick, repeatable sets (e.g., 5-3-2 or 4-3-3) and minimize chalk breaks. Keep transitions under five seconds. Your one big key: breathe through wall balls and keep them unbroken or in two crisp sets all workout. Avoid death-grip cleans, sloppy kip on toes-to-bar, and resting too long between movements.

Scaling:

Scale to: 115/75 lb power cleans • Hanging knee raises or toes-to-rings • 14/10 lb wall ball to 10/9 ft (or 9/8 ft target)

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