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
(50/35)
KG | (22.5/15)
*Time cap: 15 minutes
N/A
It’s Cole Sager here. I am sharing some tips on how you might approach and strategize Open Workout 24.1. (Before diving in, please read the Open workout description and movement standards to ensure you’re meeting the workout requirements.) Regardless of your age division, you should identify which category of athlete you fall into.
Open Athlete: Wants to complete the workout and put up your best score
Quarterfinals Athlete: Wants to optimize your Open performance and move on
Semifinal Athlete: Wants to make a push to be a Semifinals Athlete
Once you have determined which category you fall under, there are two main things you should identify before your workout:
How should 24.1 feel?
How should you approach 24.1 to achieve that feeling?
How The Workout Should Feel:
Challenging but calculatedIt’s an Open workout, so it will be challenging. However, you should be calculated to the point that you build your approach around the movements that may hinder your performance.
How To Approach The Workout:
Find the crux of the workout and build your workout around that.You can’t afford to be halted in your tracks, so build your effort around getting beyond the most challenging movement for you. Moderate the intensity of the workout by slowing down on the easier movements, so you have enough energy to work through the most challenging movements.
24.1 Example:
If the burpees are the most challenging, pace your dumbbell snatches by breaking them into smaller sets. Take quick breaks to get out from underneath tension to catch your breath. Then, work steadily and sustainably through the following burpee set.
How The Workout Should Feel:
Paced and in controlYou should control your pace, breaks, and cycle rate. Work to operate at or below your threshold to maximize the final few minutes of the workout without slowing down. Your pace should look the same, but the effort required to maintain that pace should increase.
How To Approach The Workout:
Know your pacing strategyYou have to know your limits and when to take breaks. Know your threshold (the point at which you’re forced to stop) and stay below that. You should always be the one to choose your breaks and should be able to control your cycle rate. If your cycle rate is slowing, you may need a quick break. Planned breaks are ALWAYS faster than forced breaks.
24.1 Example:
If going unbroken on any set of dumbbell snatches forces you to spend 10 seconds trying to catch your breath before starting the burpees, you have done too large of a set. On the other hand, if you work too quickly through a burpee set and are not able to take only one deep breath and pick up the dumbbell, you have worked at too quick of a pace.
How The Workout Should Feel:
All the above with an attackYour workout should also feel paced and in control, but make strategic attacks on the field based on your strengths. If there is a movement you are stellar at, push the pace and increase your cycle rate there to get an edge on the competition.
How To Approach The Workout:
Know your strength and where to attackYou need to be aware of your competitive edge. What limits you, and where can you make up ground on other athletes? If you have a movement that is challenging for you coupled with one you’re great at, it may not be advantageous to go hard on your strength. Instead, work through your strong movement smoothly and steadily to allow you to recover and have more energy for the more challenging movement.
24.1 Example:
You must know when you can push the throttle and when to back off on the pace. If burpees are your jam, work at a high rate. If you are great at dumbbell snatches, fight to keep a quick cycle rate and then work smoothly through the burpees.Calculate how long you think the workout will take you, and when you believe there are only 90 seconds left, start to pick up your pace even further. When there are 30 seconds left, push the throttle down!Above all else, remember this:
You have put in a lot of work to be at this stage and are challenging yourself by simply participating.
So, regardless of the result, be proud of your attempt, be thankful for the opportunity, and lend support to your fellow competitors, as that makes this community so great!
Have fun and give your all!
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.
Whiteboard Brief
Warm-up
A) 3:00 Bike
*On the minute, perform a 5-second hard sprint
*Increase power output each successive sprint
B) General Warm Up
24.1 Warm-up
Dumbbell Flow
Burpee Prep
Practice Round
