CrossFit Open 24.1

24.1For Time · 15:00

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

Start CrossFit Open 24.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell

Women: 35 lb (15 kg) dumbbell

Scaled

Men: 35 lb (15 kg) dumbbell, step-over burpees allowed

Women: 20 lb (9 kg) dumbbell, step-over burpees allowed

Movements

Dumbbell Snatch
Lateral Burpee Over Dumbbell

Movement standards

Arm locks out overhead with dumbbell directly over center of body. Both heads of dumbbell touch floor between reps. Chest and thighs touch floor on burpees, two-foot jump over DB.

Equipment

Single Dumbbell

Coaching notes by goal

Bulking: Hypertrophy & Power

Before: 4 sets × 5 reps Heavy Push Press / Overhead Press (75-80% 1RM). Rest 2.5 min.

Pacing: Focus on maximum vertical hip drive per snatch. Keep snatches unbroken. Pace burpees at a controlled tempo to preserve glycogen and muscle mass.

After: 3 sets × 10 reps Chest-Supported Dumbbell Rows + 3 sets × 12 Bicep Curls.

Nutrition: Caloric Surplus (+350 kcal). Immediate post-workout 40g fast carbs (dextrose/banana) + 30g whey isolate.

Maintaining: Engine & Threshold

Before: Thoracic spine dynamic mobilization, hip flexor release, 3 rounds of 5 DB snatches + 3 burpees building speed.

Pacing: Smooth threshold pace. Round of 21s at 75% effort, settle into rhythm on 15s, sprint final 9s. Fast hand transitions.

After: 8 minutes easy nasal breathing row / bike flush.

Nutrition: Maintenance calories. High electrolyte hydration with 500mg sodium pre-workout.

Cutting: Fat Loss & Metabolic Density

Before: 6 minutes light aerobic warm-up (Zone 1/2) + dynamic arm swings and hamstring sweeps.

Pacing: Aerobic density focus. Steady step-down / step-up on burpees to prevent heart rate from redlining in a caloric deficit.

After: 12-15 minutes low-impact Zone 2 spin (Echo Bike or C2 Row at 65% HRmax).

Nutrition: Caloric Deficit (-400 kcal). High protein allocation (2.2g/kg). Zero-calorie electrolyte hydration.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.