Open Workouts

2024 CrossFit Games

N/A

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  • WORKOUT DETAILS  

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    RX'D AND SCALED

    QUICK START

    • Start standing tall with your back to the dumbbell.

    • After the call of “Go,” pick up the dumbbell and complete 21 dumbbell snatches with one arm.

    • Then complete 21 lateral burpees over the dumbbell. 

    • Next, complete 21 dumbbell snatches with your other arm.

    • Then complete another 21 lateral burpees over the dumbbell. 

    • Repeat this sequence for 15 reps and then 9 reps of each movement.

    • Time stops after the final burpee when both feet touch the ground on the opposite side of the dumbbell.

    • 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

    • You may start the rounds of 15 and 9 snatches with either arm.

    • You may NOT switch arms in the middle of a set of snatches.

    • There is no required floor plan for this workout.

    • 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. 

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

    • Gymnastics grips are NOT allowed during this workout.

     

    EQUIPMENT

    • 1 dumbbell

     


    FOUNDATIONS

    QUICK START

    • Start standing tall.

    • At “Go,” grab the dumbbell and complete 21 dumbbell snatches with one arm.

    • Then complete 21 burpees.  

    • Next, complete 21 dumbbell snatches with your other arm and another 21 burpees.  

    • Repeat this sequence for 15 reps and then 9 reps of each movement.

    • Time stops when the final burpee is complete.

     

    NOTES

    • You may start the round of 15 and 9 snatches with either arm.

    • You may switch arms in the middle of a set of snatches.

    • There is no required floor plan for this workout.

    • 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.

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

     

    EQUIPMENT

    • 1 dumbbell

     


    ADAPTIVE DIVISIONS

    Click here to complete your Open registration through WheelWOD.

     


    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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