What Is CrossFit Open Workout 24.1 And How To Get A Good Score? | Coach

The first 2024 CrossFit Open workout has been announced, and it's good news if you like burpees

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

After weeks of guessing, we finally know what CrossFit Open workout 24.1 is.

Dave Castro revealed the details of this basic but brutal test today during the first of three CrossFit Open 2024 announcements.

Current CrossFit Games champ Jeffrey Adler, two-time podium athlete Brent Fikoswki, fifth-fittest woman on earth Alex Gazan and 2023 sixth-place finisher Alexis Raptis were the first to tackle the workout, with their efforts streamed live on the CrossFit Games website and YouTube channel.

Read on to find out how to do CrossFit Open workout 24.1, and how to get a good score courtesy of some top tips from APX Fitness CrossFit coach Devon Jewsbury, ForestFlow CrossFit owner Oakley Hardwick and TIO CrossFit owner Jamie Boston.

Buckle up, this one's going to take some explaining. There are only two exercises—dumbbell snatches and burpees—but the format is something we've never seen before in the CrossFit Open.

It's a twist on CrossFit's popular 21-15-9 rep scheme. You'll perform 21 dumbbell snatches, all on one arm, then 21 lateral burpees over the dumbbell. After this, do 21 dumbbell snatches on the other arm followed by 21 more lateral burpees over the dumbbell.

Repeat this for the rounds of 15 and nine to finish the workout. There's a 15-minute time cap.

Sign up for workout ideas, training advice, reviews of the latest gear and more.

To make it clear: in each set you will complete all reps of the dumbbell snatches on one arm, and change the arm you use after each set. You can start with either arm.

The men's RX dumbbell weight is 50lb/22.5kg, and the women's RX dumbbell weight is 35lb/15kg.

A post shared by CrossFit Games (@crossfitgames)

A photo posted by on

Doing CrossFit Open workout 24.1 scaled is incredibly similar to doing the RX version. It contains the same movements, follows the same rep scheme and has the same 15-minute time-cap.

The only difference is you use a lighter dumbbell; 35lb/15kg for men, 20lb/10 kg for women.

If you want to compete in the foundations division, men will use a 25lb/12.5kg dumbbell and women will use a 15lb/7.5kg dumbbell for the snatches. You will also perform standard burpees rather than lateral burpees over dumbbell.

Sure, you could just go “full send” on this workout, and all power to you. But if you want to shave a few extra seconds off your time and shoot up the CrossFit Open leaderboard, it can pay to pace yourself and approach the test with a strategy.

That’s why it’s handy to have these top tips and tricks from APX Fitness coach Devon Jewsbury n your back pocket, as well as advice from ForestFlow CrossFit owner Oakley Hardwick and TIO CrossFit owner Jamie Boston, both speaking to Coach through R.A.D.

APX Fitness coach Devon Jewsbury

ForestFlow CrossFit owner Oakley Hardwick, speaking to Coach through R.A.D

Jamie Boston, TIO CrossFit owner and CrossFit level three coach with more than a decade of experience, speaking to Coach through R.A.D

You might have heard the saying: “The shorter the workout, the longer the warm-up.”

CrossFit Open workout 24.1 is a fast-paced race to the finish, so you’re going to want to make sure your body is primed and ready to go. Luckily, APX Fitness coach Devon Jewsbury has programmed a warm-up to stand you in good stead.

General warm-up

Complete three rounds of:

Then complete two rounds of:

Specific Warm Up

Rest for 30 seconds, then complete two rounds of:

Though CrossFit Open workout 24.1 isn’t yet 24 hours old at the time of writing (5.10am PT), the online leaderboard is already filling up with scores.

And, while many are awaiting validation from CrossFit, there are a few familiar faces near the top of the tree.

Jeffrey Adler’s time of 6min 13sec currently puts him in fourth and is so far the highest of any existing Games athlete. Bronislaw Olenkowicz is just behind him with 6min 22sec, Royce Dunne’s score of 6min 39sec sits in 11th, Brent Fikoswki is in 12th with 6min 43sec, and Lazar Dukic’s time of 6min 47sec is 19th.

On the women’s side, eight-time CrossFit Games athlete Kristin Holte has the top time of any contender so far, finishing her final burpee at the 6min 2sec mark.

Emma Lawson is in second with 6min 16sec, and Kara Saunders is third with 6min 21sec.

And if, like myself, you’re not a professional CrossFit athlete but you do train regularly and are looking to submit your best possible score, experienced CrossFit coach and TIO CrossFit owner Jamie Boston recommends aiming to wrap things up in less than 10 minutes.

With the CrossFit Open now under way, now is the time to put the finishing touches on your preparations.

If you want to enter the 2024 CrossFit Open and submit your score to the worldwide leaderboard, you’ll need to create an account on the CrossFit Games website, pay the $20 entry fee and register for the competition. Once you’ve done this, there are three ways to submit your scores.

Harry covers news, reviews and features for Coach, Fit&Well and Live Science. With over a decade of training experience, he has tried everything from powerlifting to gymnastics, cardio to CrossFit, all in a bid to find fun ways of building a healthy, functional body.

What Are The CrossFit Quarterfinals 2024 Workouts?

CrossFit Quarterfinals Explained—What You Need To Know Before The 2024 Competition Begins

What Is The Difference Between Whey Concentrate And Whey Isolate?