Strength:
Clean (5-3-1, treat as singles!)
1-1-1-1-1 @ 75%
1-1-1 @ 85%
1 @ 95%
Workout Of the Day:
CrossFit Games Open WOD 12.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
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 wall balls, plus the number of double-unders, 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 exercise.
Wall Ball:
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Double-Unders:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Muscle-Ups:
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 arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.
The elbows must fully lock out while supporting yourself above the rings..
