Open Workouts

2024 CrossFit Games

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 35 lb, 55 lb (15, 25 kg)
♂ 45 lb, 65 lb (20, 29 kg)

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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