Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 80-85%

Build to today’s heavy…
Snatch with No Hook Grip and No Foot Movement

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ today’s heavy No Hook No Foot Movement

Four sets for max reps of:
30 seconds of Hang Squat Snatch
Rest 60 seconds

Set 1: 55% of 1-RM Snatch
Set 2: 55% of 1-RM Snatch
Set 3: 60% of 1-RM Snatch
Set 4: 65% of 1-RM Snatch

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

Complete as many rounds and reps as possible in 7 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)

(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)

Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

“CrossFit Games Open 12.1”
7 Minutes of Burpees to a Target 6″ Above Standing Reach

(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…

Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max meters

(Some of you will simply lose focus or give up at this point and let the mental grind of the repeated 7 minute efforts beat you…I want to find out who out there won’t allow that to happen.)

  • Justin Kuhar

    I remember this from last year it’s gonna be fun 🙂

  • Ingmar Krähling

    In part C is two times 55% correct?

    • Tino Marini


  • Dijar Ismail

    A – Done of 175kg felt good
    B – no snatch
    C – no snatch
    D – rx
    5+15 (240 reps)
    100 burpiis
    1892m legg pump after the first couple of meters, wanted at least 2k
    When was It we did this last time

  • Tino Marini

    Tody’s barbell cycling should read 50%/55%/60%/65%

  • Tine Ch Hanøy

    Did a 30 min cardio workout instead- back not okey 😨 hope to be on track next week

    • Tino Marini

      You need to go see a PT Tine!

      • Tine Ch Hanøy

        On IT – getting better but not competition ready now. So I drop out of the finales this month! I have the worst is burpees – and jump exercises. I have gone 6 back treatment- 2 next week 🙂

  • Dylan Weller (Canada East)

    Any idea on the date we did this last?

  • Dijar Ismail

    Anyone remember when we did this one last time

  • Rob

    A. 2 Reps back Squat @170kg EMOM for 12 min.
    B. 90kg
    C. Completed based off 110kg 1RM, 9/8/6/6
    D. 5 rounds +25, 84 burpees, 1941m on rower.

  • Ezequiel Gonçalves

    A- 145kg 9 min then 150kg 3 min
    B- up 65kg then Emon 12 same weight
    C- 50-50-55-60kg
    9-7-8-5 reps
    D- 247reps + 27 last time
    106 burpees + 4 last time
    2105 m + 5 m last time

    • Tino Marini

      Solid improvements across the board!

      • Ezequiel Gonçalves

        Thanks Tino 💪
        This week I had no rest, I’m exhausted, but I did the best.

  • @Pangcrossfit master

    A . No squats
    B. Done
    C. Done
    D. 4 + 33. No energy
    D. 102 burp, 20 less then PB
    D. 1918 m. Felt ok, but I’m 41 for real today.
    E. Biceps and lower back. 3 rds.

  • Devan Hussey (SoCal)

    Only had time for squats before work.

    A) 385 /385/385/405/425/405——the rest

    • Tino Marini


  • Lars Dyrmose Lund Kristensen

    A. 150kg
    B. 90kg
    C. 60kgx10 reps – 60kgx10 reps – 65kgx8 reps – 70kgx6 reps
    D. 5 rounds + 10DU – 100 burpees – 1995m Row

    Awesome Piece today. Love this programming

    • Tino Marini

      Great work Lars!

  • Ingmar Krähling

    Done @ 140-150

    Up to 80kg


    1. 60kg x 9
    2. 65kg x 6
    3. 70kg x 6
    4. 75kg x 4

    Done Rx
    1. 5 rounds (weak mindset)
    2. 107 reps
    3. 1927

    • Tino Marini

      Get that mind right!

  • Anthony Oriotti

    A. Done based on 157,5kgs
    Emom back squat 2reps
    4*[email protected] 6*[email protected] 2*[email protected]

    B. No hook grip no foot snatch
    40-45-59-55-60-65 fail
    Then 12 single @60kgs

    C. Hang squat snatch barbell cycling 30s on 60s oFf
    [email protected] [email protected] [email protected] [email protected],5kgs (1 fail )

    D. Rx
    D1. 4+42 (227eps) where was my energy ?!
    D2. 12.1 : 91reps lost 30s to help a girl who was stucked on a lunges
    D3. 7min row : 1795m
    Legs were smoked but happy here 2k row is a weakness

    • Tino Marini

      Rest up after a tough week!

  • Danielle Gillissen

    Had a fun buddy competition in our box today because of our 3 year anniversary. So joined the competition instead of the programming.

    Wod 1
    In 8 min:
    30 symchronized burpees over the bar (lateral)
    Amrap power snatches (25kg)
    Score: 147 snatches

    Wod 2
    15 min to do a 10RM Deadlift and a 1 RM Deadlift
    Score: 115kg and 140kg

    Wod 3
    Beer Mile
    4 rounds of: drink 1 beer and run 400m
    Score: no idea, but really bad.. 😅

    Unfortunatly no top 3 but definitly al lot of fun. 👌

    • Tino Marini

      Looks like a fun Comp!

  • Brigham Abbott

    A. 285×8, 295×3, 300×1.
    B. 195
    D. 225 reps. 87 reps. 1859m.

  • Steven (SoCal)

    A. Up to 345 for a double
    C. 135-11, 140-8, 165-5, 175-5

    4+41, 109 burpees, 1962 m.
    I believe it was a decent day. Thanks for your words of encouragement Tino💪🏽

    • Tino Marini

      Solid work (on the second two) 🙂

  • Gebriel Rutensköld

    A. Box squats.
    B. PC @65
    C. HPC: 14, 12, 9, 7
    D. 5+13(238)/112/1907. The rowing part was rough! Glad to have @marcusantonsson there to chase.

    • Blaine McConnell

      Yeah Gebe! Nice work today buddy

      • Gebriel Rutensköld

        Thanks buddy! Stay warm in the land of ice!

  • Jessica U

    A) 200 then last 3 sets at 215. Loved this and I stayed warm! Haha

    B) I’m on a new medicine that has tendinitis as a possible side effect, and my dr told me no jumping till I’m off it just in case. So, I stayed a little moderate on the no hook no feet snatch since there was some volume. I could have gotten abt 10 lbs more tho. Up to 110 then snatches here. Snatches haven’t felt that fast or powerful in a long time!!

    C) 70# 9
    75# 9
    85# 7
    90# 7

    D) subbed 100m run for DU bc no jumping- 4+ 108
    107 burpees
    1674m I should have pushed harder here

    Thanks so much!! Hope you have a great day! 😊

    • Blaine McConnell

      Great effort all around today

      • Jessica U

        Thank you!!

  • ryan sunshine

    B. 225
    C. 8-5-5-5
    Hands tender today
    D. 6
    super bad DOMS from that week off. Mental toughness day for me.

    • Blaine McConnell

      Hydrate and rest up

  • Lacy Baumgart

    Only had time for the 37 guy check!
    125 burpees
    1730 meters

    All I kept saying in my mind is Tino you’re not breaking me!!

    • Blaine McConnell

      That’s what a lot of people say to themselves this time of year lol

  • Bruno Brousmiche

    A. 140kg
    0′->9′ done (18 reps)
    9′->10′ 1 rep and fail (1 rep)
    So 10′->12′ fail (0 rep)

    B. Fail 60kg
    55kg Done

    C. 1. 4x45kg
    2. 3x50kg
    3. 3x55kg
    4. 3x60kg

    D. 225 reps (5 rounds)
    79 burpees
    i didn’t do crossfit in 2011 and 2012 so i cannot compare my score.

    This training today was really hard mentally and physically. But It’s funny :D.

    • Blaine McConnell

      Rest up after this tough day!

    • Justin Kuhar

      2014 14.1 was the same as 11.1 check it out there 😊

      • Bruno Brousmiche

        I start really crossfit in 2016 😅

  • Brandon Wen

    A. 310#, a little light, but I’ve been playing it safe this month after the flu and being away from home
    B. 135#, so weird, I need to work on these. My mobility is not great in the bottom of the squat if I keep my feet where they are.
    C. [email protected], [email protected], [email protected], [email protected], cycling ability could use some help too. Barbell cycling has been one of my bigger weaknesses so I like that these sets are being programmed in.
    D. 4+4 DU
    73 Burpees
    1714 m
    No comparison, just started a year ago. The row and burpees were more mentally challenging than anything.

    • Blaine McConnell

      A year in and looking good!

  • Ali Jones

    A. 165×6, 170×3, 175×3
    B. 95×12…feet were getting shifty with more weight.
    C. No time
    D. 5+31, 111, 1690

  • Nancy Mawire (40-44)

    A. Subbed squats with 3 Hip Thrusts @135
    B1. 85
    B2. 85
    C. 12/13/14/10 only squatted last set
    D. 4+32/92/1573

  • Marcus Antonsson(Master40-44)

    A. Back squats @120 kg.
    B. Only to 65 kg
    C. higer than my %
    @50kg 9
    @50kg 9
    @55kg 7
    @60kg 7
    5+29 (254) (should split the PS 8/7 from the beginning)
    Burpees lost count (89 – 97)
    Rowing 1949 meters (Should gone harder, when it was 3 minutes left)

    Thanks @Gebbe:disqus for letting me win two events today.

    Fun workouts today!

  • Samie Acevedo

    A. 205/215/220 for the rest
    B. Up to 130
    C. 15/15/12/8 @95/95/100/110
    D. 6+31/109/1456 m

    • Hunter

      Awesome work samie! Solid scores on the workouts

  • Kryssie Chandler (45-49)

    A. 185 for 12 sets. Felt pretty strong.
    B. Did OHS and shoulder rehab instead.
    C. Set 1: 10
    Set 2: 11
    Set 3: 9
    Set 4: 11
    D. 3+41 (did this last so was a bit rough)
    127 burpees (+20 PR from 1.5 years ago)

    Get good to workout again after being sick. Have a great weekend!

    • Miah Santini

      127 burpees 🙌🏻👍🏻

      • Kryssie Chandler (45-49)

        Haha – if only they would repeat that workout this year! Not a chance. Hit my goal during this and looked up at the clock and saw I still had two minutes left, and got a little panicked. Lol

        • Bryan babbitt

          If they repeat this I’m not going to be happy with you for cursing us like that…

  • Sydnee Percival

    A. 205 for 4 sets. Due to time had to prioritize between squats and snatches before the barbell cycling. I chose to work more on snatching.
    B. Up to 115 these felt good today.
    EMOM @115
    1-10 @85
    2-10 @85
    [email protected] failed a rep and dropped the bar 😔
    4- [email protected] failed a rep and dropped the bar
    Was too focused on speed that I forgot my legs on the failed reps
    Row: 1657m
    First round of hang snatches were slow was able to pick it up afterwards making bigger sets to 15.
    Probably could’ve pushed the row a little more but after those burpees my delts were on fire

  • Bryan babbitt

    A) 335
    B) up to 225, but I actually moved my feet 😔
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    D) 5+31 (grip was just smoked having come off no hook grip and 2 minutes of snatches, but there’s room for improvement
    114 burpees (pretty happy with this, better than a few years ago in the open and especially considering all the work prior)
    1950 (I wanted a 2k, but I was smoked and struggled to stay engaged and find a rhythm)

    • Miah Santini

      Nice work 💪🏻

  • Fernando Villasenor (Can West)

    A. Misread as E2M for first 2, finished last 10 as an EMOM
    315-315-315-315-315- (80%)
    330-330-330 (85%)

    B. 155×12 Power Snatch EMOM (82%)

    C. 95×11 / 105×10 / 115×10 / 125×8
    Numbers are quite similar here, which tells me that limiting factor isn’t strength but speed of transitions. Will work on this.

    D. Messed up and only gave myself 5 minutes for the last rest … oh well … Rx+? 💁‍♀️
    1.) 4rounds + 40 (+40 from 2015)
    2.) 84 (haven’t done this to a target before)
    3.) 1945m (ouch! Felt like I couldn’t breathe during last 30s)

  • Kim Kunert

    A. 150
    B. 105
    C. Set 1&2: 8 reps at 75#
    Set 3: 5 reps at 80#
    Set4: 5 reps at 90#
    D. Really not feeling well today, felt feverish and sick to my stomach but really wanted to do the workout

    D1. 4 rounds + 35
    D2. 110 burpees
    D3. 1658 row

    • Hunter

      Awesome burpees!

  • Laura Hershberger

    A. Did 4 sets at 195 and 8 sets at 200. My legs are smoked!
    B. Worked up to 85. Didn’t quite have time to do all the 12 singles. Probably did like 7-9 of them. Good technique work though.
    Set 1 @ 65: 8
    Set 2 @ 65: 8
    Set 3 @ 75: 6
    Set 4 @ 80: 6
    D. Did burpee, row and then 11.1 as my order. 81 burpees, 1765m, 4+4. I need to push myself more on all of this. Burpees need to get faster and I could have gone harder on the row. My shoulders and lats felt like they were on fire for the 11.1 though. My DUs are looking really good lately. Anyway, I need to push more and find that limit. I’m still too conservative on things. Stop doubting my abilities and just go for it! 💪🏻

    Tough but good first week!

  • Matt Irwin

    120# – 10
    130# – 8
    140# – 6
    150# – 7

    D1: 215 reps (4+35)
    D2: 90 reps
    D3: 1,816m

  • Katie Everett

    A) 195#
    Set 1 at 75#: 7
    Set 2 at 85#: 6
    Set 3 at 85#: 6
    Set 4 at 95#: 5

    C) 4 rds + 29. I tried to be aggressive on this and during the first 3 rounds my DU felt surprisingly effortless and suddenly in rounds 4+5 I kept missing my first DU and lost a good minute or so. As soon as I’d start the set they were fine.
    D) 107. Did these same 3×7 min AMRAPs last year during open prep and I couldn’t find all my scores but I know I got 100 on the burpees then.
    E) 1840m (1:54.1 pace). Based on how fast I recovered after this I had more in the tank. Still waiting for Blaine to program a 2k test 😀
    Afterwards: handstand marching practice

  • John Foster

    A) Back Squat = 290lbs x 2 x 6. Felt good.

    B) No Hook No Feet Snatch = 185lbs. 15lb PR. Followed by 185lbs x 1 x 6.

    C) Hang Squat Snatch:
    Set 1 @135lbs = 6 Reps.
    Set 2 @145lbs = 5 Reps.
    Set 3 @155lbs = 5 Reps.
    Set 4 @170lbs = 4 Reps.

    D) Open 11.1 = 4 Rounds + 6 Snatches. 9 Reps short of my best 10:00 score. Blows my mind that this is possible. Thanks for making this possible.
    Open 12.1 = 87 Reps.
    Row = 1,812m.

    • Fernando Villasenor (Can West)

      Way to go John!

  • Carly Rivezzo

    A. 235#
    B. Did [email protected]#, [email protected]#
    These felt really good! Maybe because I don’t move my feet enough as it is lol.
    C. [email protected] 95#, [email protected]#, [email protected]#, [email protected]#
    D. Started with the rowing first…
    Row- 1837 meters
    DU/Snatch- 5+40
    Burpees- 96

  • Bobby

    Shoulders absolutely smoked only time for conditioning
    5+1 no idea why but this crushes me

  • Dylan Weller (Canada East)

    A. Used 320 felt good
    B. Built up to 205
    Emom 12: [email protected]
    C. 12 hng sqt @ 120
    9 hng sqt @140
    8 @150
    6 @165
    D. RX
    6rnd + 30 + 3 (6rnd back in feb)
    112 burpees (92 in feb)
    2002m row (1983m in feb)

    • Hunter

      Great scores today!

  • Daniel Mendelsohn

    Had nothing in the tank today. Need to rest and refuel for Monday
    A) did 10 sets at 265. Started to take a little longer for each set toward the end.
    B) built up to 145 and got 4 reps in before time was up.
    C) [email protected], [email protected], (missed the last one) [email protected], [email protected]
    D) 3 + 15. Legs were dead after the squats
    91 burpees
    1800 meters.

  • Fred Bernier

    A. Done at 335, missed rep 22 and called it
    B. Up to 195 (missed 205) no hook no feet snatch.. no missed on the emom
    C. 130×10, 130×9, 140×8, 155×7
    D. 5+35 (5 rounds even Feb 4th 2017)

  • Paula Santos

    A: 235 for all 12sets (dead)
    B: skiped had to choose between part B or C because o time.
    C:20/11/7/6 = @90/90/100/105
    D1: 5 rounds
    D2: 101
    D3: 1586m

    * I was dead today, body just not responding so well. Long week of training and at work. Glad that tomorrow is rest day. I needed.

    • Hunter

      Good work n the burpees paula!

  • Tyler Campbell

    D: 4
    74 awful
    1860 row

    • Fernando Villasenor (Can West)

      Those burpees were rough hey?

  • Korey William Harris

    A) 275 (82%)
    B) 155
    C) 115, 125, 135, 145 – 8,3,5,5

    Failed my 2nd rep on the 2nd set and that cost me big time. All in all felt good today.

  • Sean Espinosa

    A) 255 (63%)
    B) 195 didnt get under the bar for 205 confidence wasn’t there.
    C)125×6, 125×6, 135×4, 145×4
    D)3 + 30 DU
    – 72
    – 1750

  • Jesper Weng

    A) Squat
    6×110, 6×115.

    B) No hook no feet
    90 kg
    B2) Snatch
    90 kg across

    C) Snatch cycling
    9×60 kg
    9×60 kg
    7×65 kg
    7×70 kg

    D) WOD
    6+31. I got 8+30 in the 10 min version 2014.
    I love this wod.
    D2) Burpees
    105 reps
    I did not do crossfit in 2012 open.
    D3) 7 min row
    2018 meter.
    Aimed for 2.000 or above.

    A good day for me. Just need stronger leg game 😂😁

  • Trine Petersen

    A: front squats
    3×55, 1×57.5, the rest at 60kg
    B: 47.5kg
    32.5: 10 reps
    32.5: 11 reps
    35: 9 reps
    40: 6 reps
    5+13 – last year 4+37
    106 – last year 105
    1753 – last year 1697

    No injured wrist this year 😅

  • Miah Santini

    Home gym
    A. 280
    B. 155 ( took it easy here)
    C. 115×4, 115×7, 125×6, 135×5
    D1. 216 (best 10 min amrap was 353 reps)
    D2. 112 (Best in 2012 was 123) fought hard for this.
    D3. 2004 meters… fought hard for this as well.
    Nearly all of part D was red zone, very uncomfortable 👌🏻

  • Gylfi Snær

    A done
    B done
    C done
    D ran out of time

  • Tim Coffield

    D. 4 exactly. I tried the 10 min version once before when I couldn’t do 30 straight du. This time went better.
    80 burpees. Did this once before without the 6 inch jump and got about 60.
    1875m row

  • Justin Kuhar

    A. 4×[email protected][email protected]

    B. Upto 75kg
    Then 12×[email protected]

    C. [email protected]
    [email protected]
    [email protected]
    [email protected]

    D. Feb 2016- 225rep-101-1846m
    Jan2017- 261reps-104- 1898m

    Pretty disappointed with these result basically the same as last time but have trained so much harder the last year and feel like I went a lot harder today!

  • Anton Johansson

    Missed this on Saturday, so did it yesterday (Monday).

    A. Done @ 130kg

    B1. Up to 80kg. Made the lift at 85kg, but got no-repped due to right foot moving slightly 🙁
    B2. All done at 80kg, no misses

    C. 7reps 52,5kg
    5 reps 57,5kg
    4 reps 62,5kg
    3 reps 67,5kg
    Need to work more on cycling these, felt really slow today

    D. 3 rounds+30DU+3 Power snatch
    Did the 10min version back in 2016 and got 5 rounds so nothing to be super excited about today. Power snatches, which I usually like, were a mess today.

    94 reps
    Last time I did this was in April 2015. Got 92 reps back then so happy about the improvement. Really wanted that 100 though…

    Trashed at this point. Thought I would be around the 2k before starting the workout, but that was not happening.

  • 임재혁

    A. 285lb
    B. 175lb

  • Tyler Martin