May 15, 2017

Exodus Elite – CrossFit


Warm-up (No Measure)

Hip mobility

Strength {Lift}

Power Snatch (7×1 Power Snatch @ 90-100%)

Super Set

Half kneeling DB press (7×3 Half Kneeling Single Arm DB)


CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
10 minute AMRAP (as many rounds as possible)

60 Burpee (Bar Facing)s

30 Overhead Squats (Health: 45lb / Athletic*: 90lb / Performance: 120lb)

10 Muscle-Ups (Health: 2 pull ups -or progression-, 2 ring push ups, 10 rounds, Athletic: 6 MU, Performance*: 10 MU)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 0.95 – 1.3 rounds (or about 95 – 130 total reps). Scale Up: Use the ’round number’ on the plates: 95/135 bar.

Coaching tip:

Warm-up (No Measure)

The bar weight is strange because this is what CrossFit prescribed on the Open 2011 version. If you aren’t logging this as a benchmark, feel free to round this to the nearest load that uses the least amount of small plates. Move fast on the burpees, but do not blow your shoulders up. You will need them on the overhead squats and the muscle ups/ring push-ups. Pace the burpees so you can go right into the first round of overhead squats with no rest. Consider resting the bar on your back if you do not want to pick it up, but dropping the bar once or twice is still a good option. Get right on the muscle ups to get that first set in, then pace them so you can finish strong. If you make it to the burpees, go hard!

Optional cash out:

Metcon (Time)

200m run, 4 rounds of cindy, 200m run