Open Workouts
2024 CrossFit Games
As many rounds and reps as possible in 20 minutes of:
30 strokes on the rower
10 deadlifts
50 single-unders or jumping jacks
♀ 55 lb (25 kg)*
♂ 75 lb (34 kg)*
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Download the workout description and scorecard for your division:
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WORKOUT DETAILS
DOWNLOAD YOUR SCORECARD
RX'D AND SCALED
QUICK START
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Start seated on the rower with hands off the paddle.
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At the call of “Go,” row 300 meters.
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Then complete 10 deadlifts.
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Finish the round by completing 50 double-unders.
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Continue the sequence of rowing, deadlifts, and double-unders for 20 minutes.
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Your score will be the total number of reps completed in 20 minutes.
NOTES
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There is no required floor plan.
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Gymnastics grips are NOT allowed during this workout.
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Athletes may receive assistance resetting the rower between rounds.
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There is no tiebreak.
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During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).
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If time expires during the row, record your score when the monitor has come to rest.
EQUIPMENT
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Barbell, plates, and collars.
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Concept2 rower. No other type of rower is allowed.
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Jump rope.
FOUNDATIONS
QUICK START
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Start seated on the rower with hands off the paddle.
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At “Go,” row 30 strokes.
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Then complete 10 deadlifts.
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Finish the round by completing 50 single-unders or jumping jacks.
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Continue the sequence of row, deadlift, and single-under or jumping jack for 20 minutes.
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Your score will be the total number of reps completed in 20 minutes.
NOTES
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There is no required floor plan for this workout.
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There is no tiebreak for 24.2.
EQUIPMENT
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Barbell, plates, and collars.
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Concept2 rower. No other rower type is allowed.
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Jump rope.
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 — The monitor must be set to 0 at the beginning of each row. The monitor must count UP to the designated distance. Any damper setting may be used at any time.
2 of 15Rx'd and scaled — Remain seated until the monitor clearly reads 300 meters.
3 of 15Rx'd and scaled — Common no reps include but are not limited to: 1. Standing up from the rower prior to reaching 300 meters. 2. Starting the round without resetting the monitor to 0.
4 of 15Rx'd and scaled — In the deadlift, the barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted.
5 of 15Rx'd and scaled — The rep is credited when: 1. Hips and knees reach full extension. 2. Head and shoulders are behind the bar when viewed from the side.
6 of 15Rx'd and scaled — A common no rep: Lowering the barbell before reaching full extension of the knees or hips.
7 of 15Rx'd and scaled — A common no rep: Finishing with the head and/or shoulders in front of the bar.
8 of 15Rx'd and scaled — A common no rep: Deliberately bouncing the bar.
9 of 15Rx'd and scaled — In the double-under, the rope passes under the feet twice during a single jump. For scaled divisions, the rope passes under the feet once for each jump. The rope must spin forward. Common no reps include but are not limited to: 1. Crediting attempts instead of successful reps. 2. Spinning the rope backward.
10 of 15Foundations — In the row, extend your legs first, and then lean back slightly. Finish the stroke by pulling the handle toward your sternum. To return, first extend your arms, then lean your torso forward, and finally, flex your knees.
11 of 15Foundations — Deadlift, option 1: Keep your heels down and maintain a neutral spine while keeping your eyes on the horizon. Keeping your arms straight, extend your legs and hips. Stand until your hips and knees are fully extended and your arms are straight. Finally, return the load to the starting position by pushing your hips back and allowing the bar to remain in contact with your body.
12 of 15Foundations — Deadlift, option 2: Decrease the range of motion by placing the load on a raised surface.
13 of 15Foundations — Single-under, option 1: Keeping a neutral midline while looking straight ahead, begin by rotating the rope overhead. When the rope comes in front of you, make a small hop on the balls of your feet, letting the rope pass under.
14 of 15Foundations — Jumping jack, option 2: Stand upright with your feet together and arms at your sides. With a slight bend in your knees, jump in the air. While jumping, reach up to touch your hands together overhead. Feet should be roughly shoulder width apart in the landing position. Return to the starting position and repeat.
15 of 15Foundations — Jumping jack, option 3: Stand upright with your feet together and arms at your sides. Extend both arms outward to about shoulder height while tapping your right foot on the floor to the side and keeping your body weight over your standing leg. Return to the starting position and repeat the same motions, this time with the left foot tapping the floor.