Open Workouts
2024 CrossFit Games
N/A
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WORKOUT DETAILS
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RX'D AND SCALED
QUICK START
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Start standing tall with your back to the dumbbell.
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After the call of “Go,” pick up the dumbbell and complete 21 dumbbell snatches with one arm.
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Then complete 21 lateral burpees over the dumbbell.
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Next, complete 21 dumbbell snatches with your other arm.
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Then complete another 21 lateral burpees over the dumbbell.
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Repeat this sequence for 15 reps and then 9 reps of each movement.
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Time stops after the final burpee when both feet touch the ground on the opposite side of the dumbbell.
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Your score will be the total time it takes to complete all reps or the number of reps completed within the 15-minute time cap.
NOTES
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You may start the rounds of 15 and 9 snatches with either arm.
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You may NOT switch arms in the middle of a set of snatches.
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There is no required floor plan for this workout.
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Record the time after completing the round of 21s and then again after completing the round of 15s. If you do not complete the workout before the time cap, one of these is your tiebreak time. The athlete who completed the previous section faster wins the tie.
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If the workout is completed before the time cap, there is no tiebreak.
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Gymnastics grips are NOT allowed during this workout.
EQUIPMENT
- 1 dumbbell
FOUNDATIONS
QUICK START
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Start standing tall.
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At “Go,” grab the dumbbell and complete 21 dumbbell snatches with one arm.
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Then complete 21 burpees.
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Next, complete 21 dumbbell snatches with your other arm and another 21 burpees.
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Repeat this sequence for 15 reps and then 9 reps of each movement.
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Time stops when the final burpee is complete.
NOTES
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You may start the round of 15 and 9 snatches with either arm.
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You may switch arms in the middle of a set of snatches.
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There is no required floor plan for this workout.
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Record the time after you complete the final 21 burpees, and this will be your tiebreak time if you do not complete the final 15 burpees. Record the time again after the final 15 burpees if you get that far, and this will become your tiebreak time if you do not complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
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If the workout is completed before the time cap, there is no tiebreak.
EQUIPMENT
- 1 dumbbell
ADAPTIVE DIVISIONS
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AFFILIATE OWNERS
Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats
LOG YOUR SCORE
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1 of 15Rx'd and scaled — dumbbell snatch, step 1: Each rep starts with both heads of the dumbbell on the ground.
2 of 15Rx'd and scaled — dumbbell snatch, step 2: Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required.
3 of 15Rx'd and scaled — dumbbell snatch, step 3: The rep is credited when: Knees, hips, and elbow of the working arm are fully extended. The middle of the dumbbell is in line with, or behind, the body when viewed from the side.
4 of 15Common no reps for the dumbbell snatch include but are not limited to: 1. Placing the non-working hand/arm on the thigh or anywhere on the body. 2. Touching only one head of the dumbbell to the ground or not touching the ground at all. 3. Lowering the dumbbell before reaching full extension of the elbow, knees, or hips. 4. Finishing with the dumbbell in front of the body.
5 of 15Rx'd and scaled — burpee over dumbbell, step 1: Start on one side of the dumbbell.
6 of 15Rx'd and scaled — burpee over dumbbell, step 2: The chest and thighs must touch the floor at the bottom of each rep.
7 of 15Rx'd and scaled — burpee over dumbbell, step 3: Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted.
8 of 15Rx'd and scaled — burpee over dumbbell, step 4: Jump over the dumbbell (both feet must be off the ground). Some portion of both feet must clearly pass over the dumbbell (not around it). A two-foot take-off or landing is NOT required.
9 of 15Rx'd and scaled — burpee over dumbbell, step 5: The rep is credited when both feet are on the opposite side of the dumbbell.
10 of 15Common no reps for the burpee over the dumbbell include but are not limited to: 1. Chest and/or thighs not touching the ground. 2. Stepping over the dumbbell. 3. Jumping or passing in front of or behind the dumbbell instead of over it. 4. Making contact with the dumbbell (tripping) as you jump over. Note: If a no rep is given for any reason, the entire burpee must be repeated.
11 of 15Foundations — dumbbell snatch, option 1: The dumbbell snatch starts with both heads of the dumbbell on the ground. Keep your heels down and maintain a neutral spine with your eyes on the horizon. Quickly extend your hips and legs, and then lift the dumbbell overhead in one motion. Finish standing tall with your arm extended overhead. Note: If you don’t have a dumbbell of appropriate weight, another lightweight object, such as a water bottle or canned food item, may be used.
12 of 15Foundations — dumbbell snatch, option 2: Start from the hang position instead of the ground.
13 of 15Foundations — burpee, option 1: Place both hands on the ground. Jump or step back into a plank position and complete a push-up. Jump or step forward to a squat position. Stand tall to finish. To increase the difficulty slightly, clap your hands overhead.
14 of 15Foundations — burpee, option 2: Place your hands on an elevated surface to reduce the challenge of the push-up.
15 of 15Foundations — burpee, option 3: Omit the push-up.