After weeks of guessing, we finally know what CrossFit Open workout 24.1 is.
Dave Castro revealed the details of this basic but brutal test today during the first of three CrossFit Open 2024 announcements.
Current CrossFit Games champ Jeffrey Adler, two-time podium athlete Brent Fikoswki, fifth-fittest woman on earth Alex Gazan and 2023 sixth-place finisher Alexis Raptis are the first to tackle the workout, with their efforts streamed live on the CrossFit Games website and YouTube channel.
Read on to find out how to do CrossFit Open workout 24.1, and stick with us for expert tips for tackling the test from an experienced CrossFit coach, which we’ll be adding to this page shortly.
How To Do CrossFit Open Workout 24.1
- Single-arm dumbbell snatch x 21
- Lateral burpee over dumbbell x 21
- Single-arm dumbbell snatch x21
- Lateral burpee over dumbbell x21
- Single-arm dumbbell snatch x 15
- Lateral burpee over dumbbell x15
- Single-arm dumbbell snatch x15
- Lateral burpee over dumbbell x15
- Single-arm dumbbell snatch x9
- Lateral burpee over dumbbell x9
- Single-arm dumbbell snatch x9
- Lateral burpee over dumbbell x9
Buckle up, this one’s going to take some explaining. There are only two exercises—dumbbell snatches and burpees—but the format is something we’ve never seen before in the CrossFit Open.
It’s a twist on CrossFit’s popular 21-15-9 rep scheme. You’ll perform 21 dumbbell snatches, all on one arm, then 21 lateral burpees over the dumbbell. After this, do 21 dumbbell snatches on the other arm followed by 21 more lateral burpees over the dumbbell.
Repeat this for the rounds of 15 and nine to finish the workout. There’s a 15-minute time cap.
To make it clear: in each set you will complete all reps of the dumbbell snatches on one arm, and change the arm you use after each set. You can start with either arm.
The men’s RX dumbbell weight is 50lb/22.5kg, and the women’s RX dumbbell weight is 35lb/15kg.
How To Submit CrossFit Open Scores
With the CrossFit Open now under way, now is the time to put the finishing touches on your preparations.
If you want to enter the 2024 CrossFit Open and submit your score to the worldwide leaderboard, you’ll need to create an account on the CrossFit Games website, pay the $20 entry fee and register for the competition. Once you’ve done this, there are three ways to submit your scores.
- The easiest way to submit your score is to do the workout at a CrossFit box (gym) and have your result validated by the affiliate manager.
- You can also record a video of yourself completing the workout and submit this alongside your score. To do this, upload the video to a common video-hosting site like YouTube or Vimeo, then you will be given the chance to add the link to your clip while uploading your score. It’s recommended that you use the WodProof app to record your workout, as this has timers and CrossFit Open workout templates built in.
- Finally, you can also have your workout watched by a registered judge (someone who has taken the 2024 judges course, which costs $10).
