24.1

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Fri

Mar 1

24.1

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Workout

THE CROSSFIT OPEN WORKOUT 24.1

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

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(50/35)

KG | (22.5/15)

*Time cap: 15 minutes

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Open-Games

N/A

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For the Coach

Resource Drive

Workout Overview

Stimulus

Scoring

Movements

Strategies

The One | Teaching Focus

Throughout this progression we’re looking for violent hip extension while maintaining a straight arm. The goal is to be patient in your pull, finish with the legs before recruiting the arms.

Modifications

Logistics

Lesson Plan
_{(0-3 minutes)}

_{(0-3 minutes)}

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Whiteboard Brief

Provide workout overview
Review stimulus notes
Provide mods & subs overview
Ask for injuries & limitations

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General Warm-Up
_{(3-9 minutes)}

Warm-up

A) 3:00 Bike

*On the minute, perform a 5-second hard sprint

*Increase power output each successive sprint

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B) General Warm Up

:30 Alternating knuckle draggers
:30 Pigeon right
:30 Pigeon left
:30 Childs pose
:30 Standing wall stretch
:30 Scorpions
:30 Band Overhead Pass-throughs
:30 Downward to upward dog
:30 Unweighted Single-leg RDLs
:30 Glute bridges
:30 Lunges In Place With Torso Rotation

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Specific Warm-Up
_{(9-21 minutes)}

24.1 Warm-up

Dumbbell Flow

Teaching Focus

Throughout this progression we’re looking for violent hip extension while maintaining a straight arm. The goal is to be patient in your pull, finish with the legs before recruiting the arms.

:10 Alternating DB deadlift
:10 Alternating DB deadlift + shrug
:10 DB swings right arm
:10 DB swings left arm
:10 DB push press right arm
:10 DB push press left arm
:10 DB hang snatch right arm

Focus on full extension of the hips and legs before pulling.

:10 DB hang snatch left arm

Focus on full extension of the hips and legs before pulling.

:10 DB snatch right arm

Focus on keeping the DB close

:10 DB snatch left arm

Focus on keeping the DB close

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Burpee Prep

Ben’s Burpee Progression

‍https://www.youtube.com/watch?v=DpBLv2XCYiM

3 step back, step up burpees
3 step back, jump up burpees

Focus on feet landing flat, outside the hands

3 jump back, jump up burpees

Focus on controlling burpee pace with hands
“Pop” off the ground and rest at standing

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Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Practice Round

2 Rounds At Workout Speed:
5 Dumbbell Snatches, Arm 1
5 Lateral Burpees Over Dumbbell
5 Dumbbell Snatches, Arm 2
5 Lateral Burpees Over Dumbbell
Rest 1:00 Between Rounds

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Workout
_{(39-55 minutes)}

Rest 5-10 Minutes Before Starting Workout
Enjoy the challenge!

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_{Accessory Work}

Additional Elements

Home Workout

Mindset

After Party

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Have questions?

Reach out!

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