Open Workouts
2024 CrossFit Games
All for time:
5 rounds of:
10 thrusters with a stick, weight 1
10 bent-over rows, weight 2
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 push-ups
Time cap: 15 minutes
♀ stick (weight 1), 35 lb/15 kg (weight 2)*
♂ stick (weight 1), 45 lb/20 kg (weight 2)*
*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 under the pull-up bar.
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At “Go,” move to the barbell and complete 10 thrusters at the lighter weight.
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Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds.
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After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute.
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Return under the pull-up bar. After the 1-minute rest, move to the barbell.
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Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups.
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Time stops at the completion of the last bar muscle-up.
NOTES
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Start the timer at “Go.” The timer DOES NOT STOP during the 1-minute rest.
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The barbell MUST be placed at least 5 feet away from the pull-up bar for safety.
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Athletes may have assistance changing the barbell load or two bars may be used.
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If time-capped, your score will be the total number of reps completed.
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A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups. If you do not complete the workout before the time cap, this is your tiebreak time. The athlete who completed the first 5 rounds the fastest wins the tie.
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If the workout is completed before the time cap, there is no tiebreaker.
EQUIPMENT
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Barbell, plates, collars.
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Pull-up bar.
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Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.
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Tape, cones, or any other object should be used to indicate the barbell is placed 5 feet away from the pull-up bar.
FOUNDATIONS
QUICK START
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Start standing tall with the stick on the ground.
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At “Go,” pick up the stick and complete 10 thrusters.
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Then complete 10 bent-over rows with the barbell.
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After completing 5 rounds of thrusters and bent-over rows, rest for 1 minute.
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Then perform 5 rounds of 7 thrusters with the barbell and 7 push-ups.
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Time stops when you complete the last push-up.
NOTES
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If you do not complete the workout before the time cap, your score will be the total number of reps completed.
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The tiebreak for 24.3 is the time taken to complete 5 rounds of thrusters and bent-over rows.
EQUIPMENT
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Stick or PVC pipe.
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Barbell, plates, and collars (if needed).
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 20Rx'd and scaled — thruster, step 1: The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).
2 of 20Rx'd and scaled — thruster, step 2: The rep is credited when: Hips, knees, and arms are fully extended. The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set.
3 of 20No reps for the thruster include but are not limited to: 1. Squatting to parallel or above parallel (the hip crease is at or above the knee). 2. Lowering the barbell before reaching full extension of the knees, hips, or arms. 3. Finishing with the barbell in front of the body. NOTE: Performing a front squat followed by any style of jerk (rebending the hips and/or legs) is NOT allowed.
4 of 20Rx'd and scaled — chest-to-bar pull-up, step 1: Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted.
5 of 20Rx'd and scaled — chest-to-bar pull-up, step 2: The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTE: Any style of pull-up is permitted as long as the criteria above are met.
6 of 20No reps for the chest-to-bar pull-up include but are not limited to: 1. Starting a rep without full extension of the arms. 2. Making contact with the bar above the collar bone (neck or throat). 3. Missing contact with the pull-up bar.
7 of 20Scaled — jumping chest-to-bar pull-ups: 1. The bar must be at least 6 inches (15 centimeters) above the top of the head when the athlete is standing tall. Plates or other stable platforms may be used to decrease the distance between the top of the head and the bar. 2. At the start of each rep, lower until the arms are fully extended. 3. The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.
8 of 20No reps in the jumping chest-to-bar pull-up include but are not limited to: 1. Starting a rep without full extension of the arms. 2. Making contact with the bar above the collar bone (neck or throat). 3. Missing contact with the pull-up bar.
9 of 20Rx'd and scaled — bar muscle-up, step 1: Start each rep with arms fully extended and feet off the ground.
10 of 20Foundations — thruster, option 1: Start with your feet slightly wider than shoulder width. Keep your heels down and your knees in line with your toes while maintaining a neutral spine and keeping your eyes on the horizon. Descend until your hips are slightly lower than your knees. Stand back up until your hips and legs are fully extended. Finally, press the stick overhead until your arms are extended and the stick is over the middle of your body.
11 of 20Foundations — thruster, option 2 (reduced range of motion): Squat to an elevated surface by using a chair or couch to sit and stand.
12 of 20Rx'd and scaled — bar muscle-up, step 2: Pass through some portion of a dip before locking out over the bar.
13 of 20Foundations — bent-over row, option 1: Begin with the stick in your hands, a soft bend in your knees, and a slight bend at your waist. Maintain a neutral spine. Pull the stick to your chest while keeping your elbows tight to your body. Return to the starting position by extending your arms.
14 of 20Foundations — bent-over row, option 2 (single arm with support): Begin with a dumbbell in your hand, a soft bend in your knees, and a slight bend at your waist while supporting yourself on a chair or elevated surface with your other arm.
15 of 20Rx'd and scaled — bar muscle-up, step 3: The rep is credited when: Arms are fully extended in the support position. Shoulders are directly over, or slightly in front of, the bar when viewed from the side.
16 of 20Foundations — push-up, option 1: Begin the push-up with your hands approximately shoulder width apart. Maintain a neutral spine. Keeping your elbows close to your body, begin to descend, lowering until your chest and thighs touch the floor. Press back up until your arms are fully extended.
17 of 20Foundations — push-up, option 2 (reduced difficulty): Place your hands on an elevated surface to reduce the challenge of the push-up.
18 of 20No reps for the chin-over-bar pull-up include but are not limited to: 1. Starting a rep without full extension of the arms. 2. Not breaking the horizontal plane of the pull-up bar with the chin.
19 of 20No reps in the bar muscle-up include but are not limited to: 1. Starting a rep without full extension of the arms. 2. The feet rising above the pull-up bar during the kip. 3. Any part of the arm (besides the hands) touching the bar during the rep. 4. Lowering before reaching full extension of the arms at lockout (top of each rep). 5. Removing the hands and resting on the torso while above the bar. NOTE: Any other gymnastics movements are NOT allowed (e.g., uprises or rolls to support).
20 of 20Scaled and masters 55+ — chin-over-bar pull-up: 1. Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar. NOTE: Any style of pull-up is permitted as long as the criteria above are met.