Workout Description

Why This Workout Is Very Hard

A demanding 12-minute triplet featuring high-volume wall balls, double-unders, and a significant set of muscle-ups, a high-skill gymnastics movement that serves as a major bottleneck. (Identical to Open 13.3)

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A demanding 12-minute AMRAP chipper: 150 wall balls (20/14 lb), 90 double-unders, then 30 muscle-ups. This tests endurance across high-volume conditioning, skill, and high-skill gymnastics, with muscle-ups being a major bottleneck.
• Stamina (8/10): Performing 150 wall balls will severely tax leg and shoulder stamina. 90 double-unders test calf/coordination stamina. Attempting 30 muscle-ups at the end demands exceptional upper body pulling/pushing stamina and grip.
• Strength (6/10): Muscle-ups require significant relative upper body strength. Wall balls, while light, contribute to strength demand through sheer volume.
• Power (6/10): Wall balls (squat and throw) and muscle-ups are explosive movements. Double-unders have a plyometric component. Maintaining power after high-volume wall balls is key.
• Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Full squat depth for wall balls. Wrist/shoulder mobility for DUs.
• Speed (5/10): Efficient cycling of wall balls and DUs is important to reach the muscle-ups quickly. Managing fatigue for the muscle-ups is critical for scoring well.

Modality Profile

A triplet of two gymnastics movements (DU, Muscle-up) and one weightlifting movement (Wall Ball). Profile: 67% G, 33% W.

Similar Workouts to Open 12.4

If you enjoy Open 12.4, you might also like these similar CrossFit WODs:

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These WODs similar to Open 12.4 share comparable training demands, time domains, and movement patterns.