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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

(50/35)

KG | (22.5/15)

*Time cap: 15 minutes

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Scoring

Movements

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)

Whiteboard Brief

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

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

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

Specific Warm-Up
(9-21 minutes)

24.1 Warm-up

Dumbbell Flow

  • Teaching Focus
  1. 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
  1. Focus on full extension of the hips and legs before pulling.
  • :10 DB hang snatch left arm
  1. Focus on full extension of the hips and legs before pulling.
  • :10 DB snatch right arm
  1. Focus on keeping the DB close
  • :10 DB snatch left arm
  1. Focus on keeping the DB close

Burpee Prep

  • Ben’s Burpee Progression
  1. https://www.youtube.com/watch?v=DpBLv2XCYiM
  • 3 step back, step up burpees
  • 3 step back, jump up burpees
  1. Focus on feet landing flat, outside the hands
  • 3 jump back, jump up burpees
  1. Focus on controlling burpee pace with hands
  2. “Pop” off the ground and rest at standing

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

Workout
(39-55 minutes)

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

Accessory Work

Additional Elements

Home Workout

Mindset

After Party

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