Dave Castro has just revealed the details of the CrossFit Open workout 24.1. Check it out below.
The live announcement was made on Thursday afternoon 12pm PT. Right after it, elite athletes Jeff Adler, Brent Fikowski, Alex Gazan and Alexis Raptis competing head-to-head to officially kick off the 2024 CrossFit season.
Do you want to see how the live announcement went down? Click here.
Note: Remember, you have until Monday 5pm PT (March 4th)
CrossFit Open 24.1 Workout Details
The CrossFit Open workout 24.1 is:
For time:
- 21 dumbbell snatches – arm 1
- 21 lateral burpees over dumbbell
- 21 dumbbell snatches – arm 2
- 21 lateral burpees over dumbbell
- 15 dumbbell snatches – arm 1
- 15 lateral burpees over dumbbell
- 15 dumbbell snatches – arm 2
- 15 lateral burpees over dumbbell
- 9 dumbbell snatches – arm 1
- 9 lateral burpees over dumbbell
- 9 dumbbell snatches – arm 2
- 9 lateral burpees over dumbbell
Women: 35-lb dumbbell (15 kilos)
Men: 50-lb dumbbell (22.5 kilos)
15-minute time cap.
Age-Group 24.1 Workout CrossFit Open
The workout is exactly the same for all ages. The only difference is the weight of the dumbbell.
For time:
- 21 dumbbell snatches – arm 1
- 21 lateral burpees over dumbbell
- 21 dumbbell snatches – arm 2
- 21 lateral burpees over dumbbell
- 15 dumbbell snatches – arm 1
- 15 lateral burpees over dumbbell
- 15 dumbbell snatches – arm 2
- 15 lateral burpees over dumbbell
- 9 dumbbell snatches – arm 1
- 9 lateral burpees over dumbbell
- 9 dumbbell snatches – arm 2
- 9 lateral burpees over dumbbell
15-minute time cap.
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
More About the CrossFit Open
One of the most compelling aspects of the Open is that it’s open to anyone, regardless of fitness level or experience. Participants range from professional athletes aiming for a spot in the CrossFit Games to fitness enthusiasts looking to challenge themselves and be part of a global community.
Format
The Open usually spans five weeks, with a new workout announced each week. These workouts are designed to be inclusive yet challenging, testing a range of fitness domains including strength, endurance, flexibility, and skill. Participants have several days to complete the workout and submit their scores online.
What Common Exercises Are Often Found in CrossFit Open Workouts?
The CrossFit Open workouts are known for their variety, intensity, and ability to test multiple facets of an athlete’s fitness, including strength, endurance, agility, and skill. Over the years, certain exercises have become staples within these workouts, appearing frequently due to their effectiveness in assessing a competitor’s fitness level. Here are some common exercises often found in CrossFit Open workouts:
1. Barbell Movements
- Snatches and Clean & Jerks: Olympic lifting movements that test power, speed, and coordination.
- Deadlifts: Measure raw strength, particularly in the posterior chain.
- Thrusters: A combination of a front squat and push press, testing endurance, strength, and coordination.
2. Gymnastics Movements
- Pull-ups (including kipping and butterfly pull-ups): Test upper body strength and endurance.
- Toes-to-Bar: Require core strength and agility to swing the legs up to touch the pull-up bar.
- Muscle-ups (bar and ring): Advanced exercises that test upper body strength and gymnastics skill.
- Handstand Push-ups: Measure shoulder strength and control in an inverted position.
3. Monostructural Movements
- Double-unders: Skipping rope exercise requiring coordination and cardiovascular endurance.
- Rowing: Tests cardiovascular endurance and power output over distances or time.
- Running: Occasionally included, especially in workouts that can be performed outside a gym.
4. Bodyweight Movements
- Burpees (including variations like bar-facing burpees): Test cardiovascular and muscular endurance.
- Air Squats: Assess leg strength and endurance.
- Push-ups: Measure upper body strength and endurance.
5. Weightlifting with Dumbbells or Kettlebells
- Dumbbell Snatches: Test power and coordination with a focus on unilateral strength.
- Kettlebell Swings: Measure power, endurance, and ability to maintain form under fatigue.
6. High-Skill Conditioning
- Wall Balls: Require strength, endurance, and accuracy, throwing a medicine ball to a target height on a wall.
- Box Jumps: Test leg power and endurance, requiring athletes to jump onto a specified height box.
These exercises are combined in various ways to create challenging workouts that test different energy systems and physical abilities. The inclusion of such a wide range of movements ensures that the Open is a comprehensive test of fitness, pushing athletes to excel across all areas of physical capability. The specific combination of exercises in each workout is designed to be inclusive yet challenging, allowing athletes of all levels to participate while also distinguishing the most well-rounded and skilled competitors.
Read More: 2024 Rogue Invitational Taking Place in Scotland
Workouts and Judging
Workouts (often referred to as WODs – Workouts of the Day) are typically announced via a live broadcast, and athletes worldwide have until the following Monday to complete the workout and submit their scores. Workouts can be done at a local CrossFit affiliate, where they can be officially judged, or in any gym space, with a video submission for verification in some cases.
Community Aspect
- Engagement: The Open is not just a competition; it’s a global event that brings the CrossFit community together. Participants share their experiences, challenges, and achievements, fostering a sense of camaraderie and mutual support.
- Local Competitions: Many CrossFit gyms (affiliates) host their own versions of the Open, turning each workout release into an event where members gather to compete, cheer each other on, and celebrate their fitness journey.
Advancing to Higher Competition
For elite athletes, the Open is the first step towards qualifying for the CrossFit Games, the ultimate test of fitness in the CrossFit community. The top performers in the Open in various categories and regions can advance to the next stages of the competition, which, before changes in the structure, included Regionals and now may involve Sanctionals or directly qualifying for the Games based on their performance.
Why Participate?
Beyond the competitive aspect, the Open is a way for individuals to test their fitness against previous years, set new personal benchmarks, and see where they stand on a global scale. It’s also a motivational push that encourages participants to train harder, improve their skills, and perhaps most importantly, come together with their local and the global CrossFit community to celebrate fitness.
The CrossFit Open is an annual celebration of fitness, community, and personal achievement, making it a cornerstone event in the CrossFit calendar.
Read More: Why CrossFit Athlete Mal O’Brien Is NOT Competing in 2024
