CrossFit Open 24.1
We already have here the first WOD from CrossFit Open 2024.
Date of announcement: February 29, 2024
Location: CrossFit Pleasanton, California
What is Open 24.1?
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
35/50 lb 15/22.5kg
Time cap: 15 min
Scoresheet 24.1
Best results 24.1
Man
Colten Mertens 5:19
Taylor Self 5:40
Colin Bosshard 5:41
Thomas Stroier 5:42
Luis Oscar Mora 5:44
Carlos Ferrara 5:44
Bayley Martin 5:46
Jay Crouch 5:50
Noah Ohlsen 5:51
Patrick Vellner 6:01
Daniel Camacho 6:10
Aniol Ekai 6:10
James Sprague 6:11
Jeffrey Adler 6:13
Bryan Hernandez 6:20
Bronislaw Olenkowicz 6:22
Martin Cuervo 6:22
Brent Fikowski 6:39
Woman
Mirjam Von Rohr 5:39
Julia Hannaford 5:43
Alazne Egiazabal 5:49
Fee Saghafi 5:52
Seher Kaya 5:53
Jamie Simmonds 5:59
Freya Moosbrugger 6:00
Kristin Holte 6:02
Emma Lawson 6:16
Kara Saunders 6:21
Alexis Raptis 6:39
Alex Gazan 6:54
Lauren Fisher 6:59
Open 24.1 Scaled
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
20/35-lb (10/15-kg) dumbbell
Time to submit your score
You have until monday at 05:00 p.m PT to upload your score to games.crossfit.com.
Tips 24.1
Smart Program
Dumbbell Snatches
The ideal here would be to be able to go unbroken, but this is going to be effective if your Burpees are not affected, it is much better in the end to keep a good pace of Burpees than not letting go of the dumbbell, control your breathing very well here, don't speed up, find a pace that you feel comfortable with and work on it.
Lateral Burpees
Here is the key to the wod, if burpees are your thing you can take a higher pace without step or you can go alternating, if instead it is an exercise that you usually suffer choose from the beginning a controlled pace with step that allows you to go less accelerated, in the step alternates the uphill leg to distribute the load, ideally you can go from less to more and finish the round of 9 at a higher pace.
Important: It is important to know what rhythms I can handle, the volume I can handle.
It goes down but if we overdo it at the beginning it can make the wod very long, use well the warm up to see how you feel and how you can face it based on previous experiences.
Training Culture
Dumbbell Snatches
Try to relax in the eccentric part of the movement (this includes minimal tension to maintain good technique, maximum relaxation in the arms and trunk) and concentrate on breathing. This will help you not to fatigue earlier and be more efficient.
Lateral Burpees
A well-done step burpee can be faster and more efficient than one with a jump (Adler was the fastest and did all burpees in rounds 21 and 15 using this technique).
Where we can gain the most time is in this movement. So you must be very consistent with the pace you choose. Do not go crazy at the beginning (son90 burpees), go with head and finish with style ... That is, accelerating (and not vice versa).
Notes:
- Start standing with your back to the dumbbell.
- You can start rounds of 15 and 9 with either arm.
- You CANNOT change arms in the middle of the snatch PR.
- No floor plan is required for this wod.
- Record the time after completing the final 15 burpees for the tie-break if you do not finish the wod. In the event of a tie, the athlete with the better tie-break time will take the higher ranking.
- Calluses are NOT allowed during this work.
Noah Ohlsen
That's a lot of repetitions. 90 burpees is a lot of burpees.
I would say find a pace early on that can be sustainable all the way through and if you have a little extra juice at the end, go fast.
Jeff in the commercial did Step Up burpees which I think makes sense for a lot of people if you can find a rhythm like that.
I personally felt it was harder for me to figure out which foot I was going to step up and jump with than just doing my regular jump burpees when you're doing the jump over the dumbbell.
Stay very low on the Burpee, there is no standard other than the fact that your feet would have to jump over the dumbbell.
I didn't feel like I missed my grip at all, don't worry about that, even though you're doing 21 21 15 15 15 15 9 9 9 with the same hand every time, it's not really a grip workout, it's more of a breathing and heart rate workout.
Go down fast to the Burpee and try to stay low on the dumbbell and then when you finish those burpees lift the dumbbell immediately even if your posture is a little off because you can adjust it when you start doing those reps.
Where to watch the 24.1 announcement
It will be available on Youtube where there will be a head-to-head between 4 well-known athletes who, unlike other years, will perform several wods including the 24.1. The winners will win a ROGUE gold bar.
Jeffrey Adler wins the event and takes the ROGUE Golden Barbell.
1.- Jeffrey Adler 6:10
2.- Alexis Raptis 6:36
3.- Brent Fikowski 6:39
4.- Alex Gazan 6:51
Invalidated results
The athletes did not start the event with their backs to the dumbbell so they breached one of the wod standards, and their result has been penalized with 3 seconds added.
Alex Gazan 🇺🇸
She was 5th in the past CrossFit Games 2023 and at the ROGUE Invitational 2023. She is one of the young faces of CrossFit but has already earned a place among the best. She won the Semifinal Western North America in 2023.
Alexis Raptis 🇺🇸
6th in CrossFit Games 2023 wearing the leader's jersey in several events, placed 5th in the North America East Semifinal. Raptis missed the 2023 ROGUE Invitational due to bouts of colitis.
Jeffrey Adler 🇨🇦 Jeffrey Adler 🇨🇦.
Adler, needing few introductions, is the reigning Fittest on Earth 2023. He was second at the last ROGUE Invitational 2023, and rested in Wodapalooza.
Brent Fikowski 🇨🇦
Veteran athlete with 11 participations in the Open and 8 in the CrossFit Games. His best result was a second place in 2017 and he has been TOP5 on 5 occasions.
