CrossFit Open Workout 24.1: A Test of Endurance and Strength
A challenging workout combining dumbbell snatches and lateral burpees over the dumbbell has been released as CrossFit Open Workout 24.1, designed to push athletes’ limits and provide a benchmark for progress. Participants are encouraged to compare their performance to results from a similar workout completed in 2024.
A Familiar Challenge
Today’s workout revisits a previous Open event, offering athletes an opportunity to assess their improvement over time. According to guidance provided, athletes should leverage their 2024 scores to inform their strategy for this iteration. While the original workout featured a 15-minute time cap, athletes are advised to continue pushing to completion even if exceeding that timeframe.
The workout centers around alternating sets of dumbbell snatches and lateral burpees, demanding both muscular endurance and cardiovascular fitness. A key strategy, as outlined, is to maintain unbroken sets of dumbbell snatches for as long as possible. For the burpees, consistent movement – even at a slower pace – is prioritized over rest. The recommended dumbbell weight should allow completion of the 21-rep sets in two or fewer attempts.
Workout Details & Scaling Options
The primary workout consists of the following sequence:
- 21 dumbbell snatches, arm 1
- 21 lateral burpees over the dumbbell
- 21 dumbbell snatches, arm 2
- 21 lateral burpees over the dumbbell
- 15 dumbbell snatches, arm 1
- 15 lateral burpees over the dumbbell
- 15 dumbbell snatches, arm 2
- 15 lateral burpees over the dumbbell
- 9 dumbbell snatches, arm 1
- 9 lateral burpees over the dumbbell
- 9 dumbbell snatches, arm 2
- 9 lateral burpees over the dumbbell
Weight recommendations are gender-specific: 35-lb dumbbells for female athletes and 50-lb dumbbells for male athletes.
Recognizing varying fitness levels, CrossFit has provided scaled options:
Intermediate Option: This version maintains the same rep scheme as the primary workout but utilizes lighter dumbbell weights – 20-lb for women and 35-lb for men.
Beginner Option: This scaled version reduces the overall volume, featuring:
- 12 dumbbell snatches, arm 1
- 12 lateral burpees over the dumbbell
- 12 dumbbell snatches, arm 2
- 12 lateral burpees over the dumbbell
- 9 dumbbell snatches, arm 1
- 9 lateral burpees over the dumbbell
- 9 dumbbell snatches, arm 2
- 9 lateral burpees over the dumbbell
- 6 dumbbell snatches, arm 1
- 6 lateral burpees over the dumbbell
- 6 dumbbell snatches, arm 2
- 6 lateral burpees over the dumbbell
Beginner athletes will use 10-lb dumbbells (female) and 15-lb dumbbells (male).
Resources and Community Engagement
Athletes are encouraged to familiarize themselves with proper form for both the dumbbell snatch and the lateral burpee over the dumbbell. Resources detailing these movements are readily available.
Participants are also invited to share their results and engage with the broader CrossFit community by posting their times in the comments section. A map is available to help individuals locate a CrossFit gym nearby.
This workout, with its emphasis on previous performance and adaptable scaling, underscores CrossFit’s commitment to inclusive fitness and continuous improvement.
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