AMRAPMetconBenchmark11:00
CrossFit Games 21.11
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
11:00
AMRAP in 11 Minutes:
1Pegboard Ascent
7Single-Arm Dumbbell Overhead Squat
↳ 70/50 lbs (32/23 kg)
15Heavy Double-Under
Original WOD
AMRAP in 11 Minutes: 1 Pegboard Ascent 7 Single-Arm Dumbbell Overhead Squats (70/50 lbs) 15 Heavy Double-Unders
Coaching Tips
Strategy
- 1Pace yourself with the pegboard ascent as it requires full body strength and control; don't rush it.
- 2Break the single-arm dumbbell overhead squats into manageable sets if needed, like 4-3 after the first round.
- 3Keep the double-unders smooth and rhythmic; focus on technique to prevent fatigue and frustration.
- 4If you struggle with double-unders, consider performing single-unders as a scale but maintain a fast pace.
- 5Transition smoothly between movements; keep the jump rope close to save time.
Safety Considerations
Technical Focus
Monitor wrist and shoulder stability during overhead movements.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC for this stretch.)
- 30 sec each side Hip Flexor Stretch
- 30 sec each arm Wrist Flexor Stretch
Activation:
2 rounds- 5 Pike Push-ups(Focus on getting the hips up and driving through the shoulders.)
- 10 Goblet Squats with Light Dumbbell(Warm up with a lighter db than the working weight.)
- 5 each side Single-Arm KB Swings(Focused on quality movement.)
Scaling Options
Intermediate
Reduce weight and scale movements for better form and control.
- 1
single arm dumbbell overhead squat
Reduce load for better technique.
Weight: 56/40 lbs (25.4/18.1 kg)
- 2
heavy double under
Perform regular Double-Unders or Single-Unders as needed.
- 3
pegboard ascent
Scale to a lower height if necessary.
Scaled
Aim for functional movement, reducing complexity and weight.
- 1
single arm dumbbell overhead squat
Use a lighter weight or perform Goblet Squat.
Weight: 42/30 lbs (19/13.6 kg)
- 2
heavy double under
Single-Under or simplify to regular double-unders with a light jump.
- 3
pegboard ascent
Replace with a wall climb or lower the pegboard height.