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:

  • WORKOUT DETAILS  

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    RX'D AND SCALED

    QUICK START

    • Start under the pull-up bar.

    • At “Go,” move to the barbell and complete 10 thrusters at the lighter weight.

    • Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds.

    • After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute.

    • Return under the pull-up bar. After the 1-minute rest, move to the barbell.

    • Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups.

    • Time stops at the completion of the last bar muscle-up.

     

    NOTES

    • Start the timer at “Go.” The timer DOES NOT STOP during the 1-minute rest.

    • The barbell MUST be placed at least 5 feet away from the pull-up bar for safety.

    • Athletes may have assistance changing the barbell load or two bars may be used.

    • If time-capped, your score will be the total number of reps completed.

    • 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.

    • If the workout is completed before the time cap, there is no tiebreaker.

     

    EQUIPMENT

    • Barbell, plates, collars.

    • Pull-up bar.

      • Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.

    • 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

    • Start standing tall with the stick on the ground.

    • At “Go,” pick up the stick and complete 10 thrusters.

    • Then complete 10 bent-over rows with the barbell.

    • After completing 5 rounds of thrusters and bent-over rows, rest for 1 minute.

    • Then perform 5 rounds of 7 thrusters with the barbell and 7 push-ups.

    • Time stops when you complete the last push-up.

     

    NOTES

    • If you do not complete the workout before the time cap, your score will be the total number of reps completed.

    • The tiebreak for 24.3 is the time taken to complete 5 rounds of thrusters and bent-over rows.

     

    EQUIPMENT

    • Stick or PVC pipe.

    • 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

     


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