After weeks of speculation, we finally know what CrossFit Open workout 24.1 is.
Dave Castro revealed the details of this basic but brutal test today in the first of three announcements for CrossFit Open 2024.
Current CrossFit Games champion Jeffrey Adler, two-time podium finisher Brent Fikoszowki, fifth fittest woman on the planet Alex Gazan, and 2023 sixth place finisher Alexis Raptis are the first to work The effort was broadcast live on television. crossfit games website and YouTube channel.
Find out how to perform CrossFit Open Workout 24.1 and get a good score with these top tips. APX Fitness CrossFit coach Devon Jewsbury.
How to do CrossFit Open Workout 24.1
- Single arm dumbbell snatch x 21
- 21 lateral burpees on dumbbells
- Single arm dumbbell snatch x 21
- Lateral burpees on dumbbells x21
- Single arm dumbbell snatch x 15
- 15 lateral burpees on dumbbells
- Single arm dumbbell snatch x 15
- 15 lateral burpees on dumbbells
- Single arm dumbbell snatch x9
- Lateral burpees on dumbbells x9
- Single arm dumbbell snatch x9
- Lateral burpees on dumbbells x9
Buckle up, this one needs a little explanation. His only two events are dumbbell snatches and burpees, but the format is unlike anything we’ve seen before at the CrossFit Open.
This is a twist on CrossFit’s popular 21-15-9 rep scheme. He performs 21 dumbbell snatches with one arm, then lateral burpees on the dumbbells he performs 21 times. After this, do 21 dumbbell snatches with your other arm, followed by 21 more lateral burpees on the dumbbell.
Repeat this for rounds 15 and 9 to complete the workout. There is a time limit of 15 minutes.
To be clear, complete all repetitions of the dumbbell snatch on one arm for each set, and change the arm used for each set. You can start with either arm.
The RX dumbbells for men weigh 50 lbs/22.5kg and the RX dumbbells for women weigh 35 lbs/15kg.
How to get a good score on CrossFit Open Workout 24.1
Indeed, you can give yourself all the power by just going “full send” in this workout. But if you want to shave off a few extra seconds and skyrocket your way up the CrossFit Open leaderboard, it pays to pace yourself and approach the test with strategy.
That’s why it’s helpful to have the following important tips and tricks. APX Fitness coach devon jewsberry In your back pocket.
- “This is all about gripping the dumbbells. If you want to get the top time, you can’t just drop it and go backwards. You’ve got to be patient and let it rip.”
- “Be careful not to act too hastily. Avoid costly no-reps. Instead, go for a full overhead lockout at the top of each snatch, and at the bottom of each rep with a full overhead lockout. Make sure you slam both heads into the floor.”
- “The first set of snatches, weak arm. When you get tired later in the workout, you don’t want to miss reps with a weak arm. Your best bet is to start from there so you can finish each set on your stronger side. ”
- “For burpees, pace yourself smoothly throughout the 21 sets. When you get to the 15 set, it’s all about ripping and going dark, and the 9 set is all about pumping it out.” No. Slow. Down.”
How to warm up for CrossFit Open Workout 24.1
You may have heard the saying: “The shorter the training time, the longer the warm-up.”
CrossFit Open Workout 24.1 is a fast-paced race to the finish line, so you need to make sure your body is prepared and ready to go. Fortunately, APX Fitness coach devon jewsberry We have programmed a warm-up to get you going.
General warm-up
Complete the 3 rounds below.
- Ride your bike for 1 minute at 70%
- Walkout x5
- squat and stand ×10
- Resistance band strict press x15
Then complete the next two rounds.
- Yoga push-ups x 7
- Down up x 7
specific warm-up
- Light dumbbell snatch on left arm x 10
- Light dumbbell snatch on right arm x 10
- Burpees x 5
Rest for 30 seconds and complete 2 rounds of the next task.
- Dumbbell snatch on left arm with working weight x10
- 5x lateral burpees on dumbbells
- Dumbbell snatch on right arm with working weight x10
- 5x lateral burpees on dumbbells
- 60 seconds break
How to submit CrossFit Open scores
The CrossFit Open is underway, so now’s the time to put the finishing touches on your preparations.
If you want to participate in the 2024 CrossFit Open and submit your scores to the world leaderboards, you must create an account at. crossfit games websitepay the $20 admission fee, Register for the contest. Once you’ve done this, there are three ways to submit your scores.
- The easiest way to submit your scores is to work out at a CrossFit box (gym) and have your results verified by an affiliate manager.
- You can also record a video of yourself completing a workout and submit it along with your score. To do this, upload your video to popular video hosting sites such as YouTube or Vimeo. You will then have the opportunity to add a link to your clip when you upload your score. We recommend using . wood proof The app has a built-in timer and CrossFit Open workout templates so you can track your workouts.
- Finally, you can have your workout watched by a registered judge. 2024 Auditor Coursecosts $10).
