The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 21-15-9 per arm | DB Snatch | 22.5 kg | 15 kg |
| 21-15-9 (each arm) | Lateral Burpee | – | – |
Women: 21 DB Snatches Arm 1, 21 Lateral Burpees over the dumbbell, 21 DB Snatches Arm 2, 21 Burpees; then the 15s and 9s the same way – dumbbell 15 kg (Cap 15 min)
How Open 24.1 works
Open 24.1 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 24.1 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 24.1 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 9:00 | up to 9:55 |
| Advanced | up to 11:00 | up to 12:05 |
| Intermediate | up to 13:00 | up to 14:20 |
| Beginner | up to 15:00 | up to 16:30 |
| Novice | over 15:00 | over 16:30 |
Tips for Open 24.1
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 24.1
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- DB Snatch: Hang DB Snatch from the knees; Lighter dumbbell
- Lateral Burpee: Step over sideways; Over a line instead of an obstacle