Primary Training Session
Get Moving || 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 @ 70-80% Effort
Activation/Workout Prep:
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
CrossFit Open 24.1
For time (15 Minute Time Cap):
21 Dumbbell Snatches (50/35lbs) Arm 1
21 Lateral Burpee Over the Dumbbell
21 Dumbbell Snatches (50/35lbs) Arm 2
21 Lateral Burpee Over the Dumbbell
15 Dumbbell Snatches (50/35lbs) Arm 1
15 Lateral Burpee Over the Dumbbell
15 Dumbbell Snatches (50/35lbs) Arm 2
15 Lateral Burpee Over the Dumbbell
9 Dumbbell Snatches (50/35lbs) Arm 1
9 Lateral Burpee Over the Dumbbell
9 Dumbbell Snatches (50/35lbs) Arm 2
9 Lateral Burpee Over the Dumbbell
Please make sure to review the CrossFit Games Workout Description & ScorecardÂ
ADDITIONAL TRAINING:
A.
Every 90 seconds, for 15 minutes (10 sets of):
2 Squat Snatches @ 75%
B.
Five sets of:
3 Back Squats to a Box AT Parallel @ 75%
Rest 90 seconds between sets
*Focus is on standing up from the box as fast as you possibly can.
C.
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
General Training Notes:
This open workout is FAST. 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 acccelerate 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.
24.1 Tips from Lauren Fisher & Jessi Smith
Please refer to our Open Prep Guide here
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Cardio Option 2 Core and Abs
Every minute, on the minute, until failure:
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: Rest
*Add 1 calorie every minute until you’ve reached failure.
**Start with a calorie that you can finish in 50 seconds at around 70% effort (think something you’d hold in a Tuesday EMOM).
Gymnastics Accessory
Five sets, not for times of:
3 Rope Climbs
9 Right Leg Pistol Squats
9 Left Leg Pistol Squats
15 Toes to Bar
Rest as needed between sets to work on speed and efficiency of movement.
35-54:
Five sets, not for times of:
3 Rope Climbs
12 Alteranting Pistol Squats
12 Toes to Bar
Rest as needed between sets to work on speed and efficiency of movement.
55+:
Five sets, not for times of:
2 Rope Climbs
12 Weighted Box Step-Ups (20/14 lbs to 24/20″)
12 Toes to Bar
Rest as needed between sets to work on speed and efficiency of movement
Running Progressions
Two sets of:
Run 800 Meters @ 5-10 Seconds Faster than Mile PR Pace
Rest Walk 250 Meters
Sleds and Carries
Accumulate 1 Mile in a Sled Drag with 20-30% of your Bodyweight
Primary Training Session
Get Moving || 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 @ 70-80% Effort
Activation/Workout Prep:
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
CrossFit Open 24.1
For time (15 Minute Time Cap):
21 Dumbbell Snatches (50/35lbs) Arm 1
21 Lateral Burpee Over the Dumbbell
21 Dumbbell Snatches (50/35lbs) Arm 2
21 Lateral Burpee Over the Dumbbell
15 Dumbbell Snatches (50/35lbs) Arm 1
15 Lateral Burpee Over the Dumbbell
15 Dumbbell Snatches (50/35lbs) Arm 2
15 Lateral Burpee Over the Dumbbell
9 Dumbbell Snatches (50/35lbs) Arm 1
9 Lateral Burpee Over the Dumbbell
9 Dumbbell Snatches (50/35lbs) Arm 2
9 Lateral Burpee Over the Dumbbell
Please make sure to review the CrossFit Games Workout Description & ScorecardÂ
ADDITIONAL TRAINING:
A.
Every 90 seconds, for 15 minutes (10 sets of):
2 Squat Snatches @ 75%
B.
Five sets of:
3 Back Squats to a Box AT Parallel @ 75%
Rest 90 seconds between sets
*Focus is on standing up from the box as fast as you possibly can.
C.
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
General Training Notes:
This open workout is FAST. 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 acccelerate 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.
24.1 Tips from Lauren Fisher & Jessi Smith
Please refer to our Open Prep Guide here
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Cardio Option 2 Core and Abs
Every minute, on the minute, until failure:
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: Rest
*Add 1 calorie every minute until you’ve reached failure.
**Start with a calorie that you can finish in 50 seconds at around 70% effort (think something you’d hold in a Tuesday EMOM).
Gymnastics Accessory
Five sets, not for times of:
3 Rope Climbs
9 Right Leg Pistol Squats
9 Left Leg Pistol Squats
15 Toes to Bar
Rest as needed between sets to work on speed and efficiency of movement.
35-54:
Five sets, not for times of:
3 Rope Climbs
12 Alteranting Pistol Squats
12 Toes to Bar
Rest as needed between sets to work on speed and efficiency of movement.
55+:
Five sets, not for times of:
2 Rope Climbs
12 Weighted Box Step-Ups (20/14 lbs to 24/20″)
12 Toes to Bar
Rest as needed between sets to work on speed and efficiency of movement
Running Progressions
Two sets of:
Run 800 Meters @ 5-10 Seconds Faster than Mile PR Pace
Rest Walk 250 Meters
Sleds and Carries
Accumulate 1 Mile in a Sled Drag with 20-30% of your Bodyweight