Crossfit Open Workout 24.1
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
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Equipment:
To complete the workout, you’ll need the following equipment:
- 1 dumbbell ◦ If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
- Grips (optional)
- Chalk (optional)
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QUICK START
• Start standing tall with your back to the dumbbell.
• After the call of “Go,” pick up the dumbbell and complete 21 dumbbell snatches with one arm.
• Then complete 21 lateral burpees over the dumbbell.
• Next, complete 21 dumbbell snatches with your other arm.
• Then complete another 21 lateral burpees over the dumbbell.
• Repeat this sequence for 15 reps and then 9 reps of each movement.
• Time stops after the final burpee when both feet touch the ground on the opposite side of the dumbbell.
NOTES
• You may start the rounds of 15 and 9 snatches with either arm.
• You may NOT switch arms in the middle of a set of snatches.
• There is no required floor plan for this workout.
• Record the time after you complete the final 21 burpees, and this will be your tiebreak time if you do not complete the final 15 burpees. Record the time again after the final 15 burpees if you get that far, and this will become your tiebreak time if you do not complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
• If the workout is completed before the time cap, there is no tiebreak.
• Gymnastics grips are NOT allowed during this workout
