2024 CrossFit Open Workout 24.1 Released — Get Tips and Strategies From Top Coaches
It’s here! The first workout of the 2024 CrossFit Open has been announced, and the new CrossFit season is officially underway.
We’ve assembled a dream team of elite coaches — Caroline Lambray, Michele Letendre, and Justin Cotler — to bring you tips and strategies for each workout. They’ve coached many CrossFit Games podium athletes, including Jeffrey Adler, Patrick Vellner, Kari Pearce, Ricky Garard, and plenty of other Games competitors.
Check out the description of the 24.1 workout below, and keep reading for tips and strategies.
2024 CrossFit Open Workout 24.1
For the full workout description and scorecards, head here. Find the workout below:
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
Women: 35-pound dumbbell
Men: 50-pound dumbbell
Scorecards and Descriptions
24.1 Tips and Strategies From Elite Coaches
Right after 24.1 was announced, we caught up with coaches Caroline Lambray, Michele Letendre, and Justin Cotler for some tips. Here’s what they said.
Letendre, Pat Vellner’s long-time coach, offered three tips:
- For the everyday CrossFit athlete: “Move the dumbbell like a kettlebell. Slow and smooth. Move the dumbbell so that you can be competitive on the burpees, [as] the burpees is where you can lose.”
- Get your lower back ready before you tackle 24.1. “It will burn,” she said.
- Do muscle snatches if you’re able to.
After watching his athlete, Alex Gazan, finish 24.1 during the live Open announcement, Colter said: “Stand hard on the dumbbell snatches. Create power with the legs and hips, as the burpees will fatigue the shoulders. Go unbroken if you have the capacity, but quick sevens and fives on the sets of 21 and 15 will help keep the heart rate down if you have to.”
- Further, “on the burpees, no eccentric tension. Get to the floor fast. And stay low on the jumps. It will save you time.”
- Finally, and maybe most importantly: “Embrace the hurt…Smooth and steady through the 21s and 15s, and then burn the house down on the 9s!”
Lambray, after watching her athlete, 2023 CrossFit Games champion Jeff Adler, in the live announcement, said: “Know your sustainable pace on the burpees and match your intensity on the dumbbell snatch. If you go too hard on the snatch that it makes you slow down on the burpees, your score will be lower than it needs to be,” she said.
- Lambray added: “Practice different paces if you have time to prep. Planning is winning.”
What the live announcement winners said: Adler mimicked what his coach said after finishing 24.1 during the live Open announcement in six minutes and 11 seconds.
- “If you go unbroken on the dumbbell, your grip will feel it…so if you want to break those up if grip is a limiting factor, then do so, and then just base it on the burpees,” Adler said in a video with CrossFit after the workout. “I would argue going faster on the burpees will pay off more than trying to go fast on the dumbbell and then dying on the burpees.”
Finally, Alexis Raptis, the women’s live Open announcement winner, offered a tip no athlete wants to hear in a post-workout interview with CrossFit: “Go harder than you want to go.”
2024 CrossFit Open Schedule
For those participating, here are the important dates for this year’s CrossFit Open:
Workout 24.1 — Announced: February 29 | Scores Due: March 4 at 5 p.m. PT
Workout 24.2 — Announced: March 7 | Scores Due: March 11 at 5 p.m. PT
Workout 24.3 — Announced: March 14 | Scores Due: March 18 at 5 p.m. PT
More CrossFit Content
Read the latest CrossFit stories from the Morning Chalk Up below:
- Interview: Haley Adams on Finding the Joy In CrossFit Again After Her Year Away
- ROKA Partners With CrossFit Games, Adds Tia-Clair Toomey-Orr to Athlete Roster
- Breaking Down the Most Common CrossFit Open Movement Combinations
Featured image: @crossfitgames / Instagram
The post 2024 CrossFit Open Workout 24.1 Released — Get Tips and Strategies From Top Coaches appeared first on BarBend.
