March 1, 2024 – Masters Program

CrossFit Games Open 24.1 Warm Up
5 Minute Bike or Row @ Ascending Effort

Followed by…

One to Two sets of:
Banded Lat Stretch x 60 seconds (each arm)
Band Distracted Hamstring Floss x 60 seconds (each leg)

Followed by…

Three rounds of:
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
5 Inchworms
5 Divebomber Push-Ups
15 Banded Good Mornings

Followed by…

Every minute, on the minute, for 5 minutes:
40 Second Bike or Row @ 65-75% Effort

Activation/Game Pace Testing:
Two sets of:
5 Dumbbell Snatches (Arm 1)
5 Lateral Burpees Over the Dumbbell
5 Dumbbell Snatches (Arm 2)
5 Lateral Burpees Over the Dumbbell
Rest 1-2 minutes between sets

Set 1 @ easy pace
Set 2 @ medium pace
Set 3 @ game pace

CrossFit Games 24.1 Open Workout
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

35-54: 50/35 lbs
55+: 35/20 lbs

Please make sure to review the CrossFit Games Workout Description & Scorecard

Check out this blog post about 24.1

Additional Training If Your Body Feels Good:
A.
Three sets of:
8-10 Barbell (safety bar if you can) Good Mornings
Rest 90 seconds between sets

Followed by…

Two sets of:
45-50 Reverse Hypers @ 35+% of 1RM Back Squat
Rest 90-120 seconds between sets

B.
Three sets of:
Banded Paloff Hold x 60 seconds (per side)
Rest 30 seconds
Banded March x 60 seconds
Rest 30 seconds

General Training Notes
Please refer to our Open Prep Guide

Get ready for this FAST open workout! Adler smashed the time in 6:13. It goes without saying that the reps are expected to be completed unbroken if you want a fast time. From there it’s going to come down to burpee efficiency and consistency. If you blast yourself too early on you might hit some dropoff, so find that consistent pace that allows you to accelerate the movement as the reps decrease. Just remind yourself that each round is 6 reps less so that pace needs to increase as the reps decrease. Make sure you practice your burpee approach. Some people will benefit from stepping out of the burpee before jumping over in order to maintain your heart rate. If you jump/jump out of the gates you might blow up early both heart rate-wise and in the arches. Use the practice rounds to determine what that pace will look like for you and then hold yourself to it.

Check out this blog post on tips to crush your dumbbell snatches

Below is a suggestion for how to approach the workout (and the mindset to have):
Round of 21: This workout starts out fast but don’t blow up on the first set of 21. Find a pace that is 8/10 effort. Keep the dumbbell snatches unbroken with good breathes each rep, focusing on meeting the movement standard. Make sure both heads of the dumbbell touch the ground and that you fully extend the elbow overhead. Immediately drop down and into the burpee. Do not give yourself time to think, just keep moving. To manage the heart rate a bit better you may elect to step up from the burpees (similar to how Adler did it). Just be quick to jump over the dumbbell.

Round of 15: This is where the workout gets real. You’ll already be 84 reps into the workout so your mindset needs to be to hold steady. Expect an effort of 9/10 here. You’ve decreased your rep count by 6 and so stay focused on keeping the dumbbell snatches unbroken. Same pace on the burpees: drop down, step up (or jump) and a quick jump over the dumbbell. Stay low as you jump!

Round of 9: Dig deep here. You need to push to stay unbroken and keep your head in the game. You can stay unbroken and you will! Empty the tank here as you’ll be at a 10/10 effort to finish strong.