The CrossFit Open starts now: 24.1 is here!

Let’s do this!! It’s week 1 of the CrossFit Open and we’re starting this off with a couplet that has a twist on the classic rep scheme. Here are the details and advice for the workout:

CrossFit Open 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

*Time cap: 15 minutes

Dumbbell weights: RX: 50/35 lbs and Scaled: 35/20 lbs

Full details about all divisions and movement standards are online. Please take time to look them over before coming to the gym! (Links: RX/Scaled/Masters and Foundations)

Logistics:

Sign up for class as you normally would. When you come, you will sign up for a heat and there will be a self-directed warm-up for you to follow. Expect to work out during one of the heats and judge/cheer a friend during another. If you know you need extra time, come a bit early to get yourself warm and cheer people on.

Can’t make it Saturday? Post to Slack and we’ll help find a time for you to do it with a judge before the Monday 5PM score submission deadline.

Strategy

Snatches:

  • Standard: both heads of the DB must touch the ground, get to full extension with DB over body at the top, and don’t let your non-snatch arm touch your body.

  • Make sure to lower your hips and keep your chest up. This will help save your lower back and hamstrings from fatiguing too quickly.

  • Use your legs to drive the DB up as the burpees will burn out your shoulders.

Burpees:

  • Standard: chest and thighs touch the ground, make sure to jump over the DB, not around it. For the jump, both feet must be off the ground, but there is no requirement to take off or land on 2 feet.

  • Know where to put your hands so that when you stand up, your feet are right next to the DB.

  • Avoid worming to protect your lower back: lead with the chest touching the ground and your butt on the way up.

  • Unless you’re a burpee ninja, considering stepping up quickly during the 21s and 15s to keep your heart rate in check.

  • Stay low! There is no standard to stand up all the way on the burpee, so don’t do more work than you need to.

  Pacing: know yourself!

  • Pick a pace that is uncomfortable but sustainable. It might feel slow at the start, but it will get hard quickly. When you get to the 9s, go go go!

  • The pace of this workout is all about the burpees, so try your best to pace them from the start.

  • If you’re an experienced athlete, maintain unbroken DB snatches for as many sets as possible. Break only if necessary for a quick shake. Keep your burpees at a consistent pace and remember to keep breathing. Be careful of going out too hot.

  • If you’re newer, pace yourself on the two sets of 21 burpees. If you come out too hot, the sets of 15 will be brutal. Consider taking a few breaths at the top of each rep as a way to purposefully slow down. Then, take your time to set up on the snatches. There is no need to rush. Consider breaking them into manageable sets (e.g. 8-7-6 or 12-9 reps).

  • If you know you’ll need breaks, plan when they will be. It’s easier to keep that type of break short than when you’re so tired you have to stop.

Scaling

We will have scaling options for everyone! If you’re entered online, there is an official scaled version. (See above). Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the DB snatches at the RX weight, do it! If you hit the wall on them but want to keep doing the workout, tell your judge you’re done with the RX version and switch to a lighter DB and finish the workout.

And, of course, have fun, cheer on your friends, and come back next week!

Liz Terry