It's that time of the year again – the CrossFit® Open is upon us! And you know what that means – sweat, grit, and some serious fun. We'll walk you through the movements, the standards, and everything else you need to know to crush 24.1 CrossFit Open Workout for the Scaled and Masters Division.
The 24.1 CrossFit Open Workout For Scaled and Masters
Time Cap: 15 Minutes
21 DB Snatches arm 1
21 Lateral Burpees Over Dumbbell
21 DB Snatches arm 2
21 Lateral Burpees Over Dumbbell
15 DB Snatches arm 1
15 Lateral Burpees Over Dumbbell
15 DB Snatches arm 2
15 Lateral Burpees Over Dumbbell
9 DB Snatches arm 1
9 Lateral Burpees Over Dumbbell
9 DB Snatches arm 2
9 Lateral Burpees Over Dumbbell
Masters RX and Scaled
Women: 20-lb Dumbbell
Men: 35-lb Dumbbell
Masters Scaled
Women: 10-lb Dumbbell
Men: 20-lb Dumbbell
>>> Here’s the link to the scorecard.
Movement Standards for CrossFit® Open 24.1
To begin, position yourself with your back turned towards the dumbbell (DB). As you perform a burpee, ensure that your chest makes contact with the ground and that your feet clear over the DB without requiring a two-footed take-off or landing.
Upon reaching the overhead position, lock out your elbow, knees, and hips, ensuring full extension, with the DB directly aligned with your body and centered overhead, not in front.
Both heads of the DB must touch the ground, and your non-working arm should not touch your body throughout the movement.
>>>> For the full movement standards, check out our article here
Here’s 4 Ways to Avoid Getting a No Rep on the Dumbbell Snatch
- Don't let your non-working hand or arm touch your thigh or anywhere else on your body.
- Don't drop the dumbbell before you've fully extended your elbow, knees, and hips.
- Don't let only one end of the dumbbell touch the ground or let it not touch the ground at all.
- Finally, don't finish with the dumbbell in front of your body.
Here’s How To Avoid Getting A No Rep on the Lateral Burpee Over DB
- Don't skip touching your chest or thighs to the ground
- Don't hop around the dumbbell (must be above),
- Don't step over it, and don't trip over it or touch it as you jump over.
How The 24.1 Is Different for Masters RX, Masters Scaled & Scaled Divisions
This week, the scale doesn't vary much, except for those doing foundations, which offer a variety of options. The key distinction between RX and scaled lies in the weights of the DB.
Consider this: if you’re aiming for your best score, even if it means a lower score in the Rx division, it will still rank you higher on the leaderboard than those who choose scaled.
So, when deciding which workout to tackle, keep this in mind. You might think, "I could excel in the scale but struggle with RX." However, on the leaderboard, RX always ranks above scale.
A little something to think about.
How To Get The Best Camera Angle To Film 24.1
So here's the simple setup for your video. First off, make sure there's clear space around the dumbbell, approximately three to five feet in front and behind it.
Position the camera so that you are clearly in the frame even when lifting the dumbbell overhead and so that you can see plenty of floor space visible in every direction of the DB.
That way you can see the DB locked out overhead. Angle it at about 45 degrees so you can see your feet going over the dumbbell and you locking it out above your head. Think about it like you're watching from the side, but not directly from the side.
Don't forget to have the clock visible in the frame. That's important for timing. Plus, make sure there's nothing blocking the camera's view—no one standing in front of it or anything like that.
It's probably the easiest video setup you'll ever deal with for the CrossFit® Open.
The Open is here!
For years, we've created free strategy guides packed with value teaching YOU how to get your best score yet.
You've put in the hard work, and now it's time to get all the tools you need on HOW to attack this year's workouts.
Plus, you'll receive a bunch of cool FREE bonuses in our Open Starter Pack.
Join hundreds of athletes from around the world who CRUSH the leaderboard every year with our guides.
Key CrossFit® Open Links You Need:
Looking for the 24.1 CrossFit® Open Rx Workout & Standards?
Looking for the CrossFit® Open 24.1 Rx Strategy & Tips?
Looking for the 24.1 CrossFit® Open Workout & Standards (Scaled and Masters)?
Looking for the CrossFit® Open 24.1 Strategy for Scaled and Masters?
If you want to read the full series, click the links below! Enjoy!
2024 CrossFit Open: 3 Unconventional Things to Practice (+ New Movements)
6 Movements to Master Before the CrossFit Open 2024
Where to Get the CrossFit Open 2024 Leaderboard
Top 5 Hardest Workouts from past Opens
How To Reduce The Risk of Injury in the Open 2024
Best Way To Recover In Between The Open Workouts 2024
How Can CrossFit Affiliates Prepare For The CrossFit Open
Disclaimer: WODprep is not affiliated with CrossFit®, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit, Inc. We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.