CrossFit Open Workout 24.1 Tips and Strategies

March 1st, 2024

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • CrossFit Open Workout 24.1 is here! Get tips and strategies from coaches Caroline Lambray, Michele Letendre, Justin Cotler, and John Singleton

  • Austin Heaton ranked the top 10 CrossFit athletes aged 30+ heading into the 2024 CrossFit season

  • How to plan your affiliate class around Open Workout 24.1

  • And, how to adapt Open Workout 24.1 for CrossFit Kids

QUOTE OF THE DAY

“Welcome to the Open. Welcome to the 2024 CrossFit Games season,” - Dave Castro, CrossFit Director of Sport, after describing Open workout 24.1

CROSSFIT OPEN

Photo Credit: CrossFit Games YouTube channel

CrossFit Open Workout 24.1 Description and Tips from Top Coaches Caroline Lambray, Michele Letendre, John Singleton, and Justin Cotler

It’s here! The beginning of the 2024 CrossFit season and that means the kick-off of the 2024 CrossFit Open.

We’ve assembled a dream team of elite coaches — John Singleton, Michele Letendre, and Justin Cotler — to bring you tips and strategies for each workout. Among them, they’ve coached podium and multiple-time Games podium athletes like Jeffrey Adler, Patrick Vellner, Kari Pearce, and Ricky Garard, as well as many other Games competitors. 

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

Women: 35-pound dumbbell
Men: 50-pound dumbbell

Time Cap: 15 Minutes

Scorecards and Descriptions

Click below for tips from Lambray, Cotler, Singleton, and Letendre.

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SPEED READS

Emma Cary Out: Eighth Fittest Woman in 2023 Emma Cary announced yesterday in an Instagram post that she would be sitting out the 2024 season to devote herself to her faith and consider her future, competitively and otherwise.

🏀💪 MARCH RADNESS!: O2 Hydration is offering every CrossFit gym owner in the US 150 free $30 O2 gift cards to reward their members who sign up for the CrossFit Open.

  • O2 will also donate 10% of any profits from every purchase your members make using those O2 gift cards to the Big Fish Foundation.

  • The deadline for gym owners to sign up for March Radness is March 12, 2024.

The Mayhem Athlete’s Everyday Hero Games are back! This year, the top two athletes from each division on the online portion will be invited to compete at Crossfit Mayhem for a one-day in-person team competition where they will name The Fittest Everyday Heroes.

  • The online competition will run May 1-6, and the in-person competition takes place on June 22. Full details will be released following the Open

🚨🚨 Syndicate Crown Community Event: Sweat before you spectate! The Syndicate Crown (North America East Semifinal) announces a new Community Event that will take place concurrently with the Semifinal Event on Friday, May 31 through Sunday, June 2.

  • Community divisions will compete outside on Mary Costa Plaza located directly in front of the Knoxville Civic Coliseum.

  • Registration will go live on Wednesday, February 28, at 12:00 p.m. ET.

  • Pick your format (Solo, Team of 3, Pair) and division (Rx, Scaled, or Intermediate) and get signed up now. Each format is scheduled to compete on a different day, starting with “Solos” on Friday.

🎟️ 🎟️ Semifinals Spectator Tickets Available Now: Want to check out the top 40 men and women and top 30 teams in the North America West and Europe regions early this summer? Early Bird tickets are available now for both the French Throwdown and North America West.

Working with Larger Bodies Seminar and PRVN Fitness: Athena Perez and Scaled Nation will be joining PRVN Fitness at their new headquarters in Nashville, TN, to present the "Working with Larger Bodies" seminar. The event will occur on April 21, 2024, beginning at 9 AM. Register now!

ICYMI: The Open is here! The Open Report with Mike Halpin from Known and Knowable this week provided some important registration numbers updates and a look at how they stack up historically.

MEMBER EXCLUSIVE

Photo Credit: Ava Kitzi

Who Are the Top 10 CrossFit Athletes 30 and Older in 2024?

Over the past few years, it seemed like the young guns were running the sport of CrossFit. Athletes like Haley Adams, Emma Cary, Emma Lawson, and Mallory O’Brien are all near the top at the CrossFit Games, but in 2024, we are starting to see a trend in a different direction.

For the 2024 season, many of CrossFit’s most elite athletes are 30 or older, including past champions Jeffrey Adler and Tia-Clair Toomey-Orr.

The athletes on this list demonstrate that CrossFit is not just a young person’s game, and even those at the top of the sport, who have seemingly maxed out the potential of their prime athletic years, can continue improving into their 30s.

CROSSFIT OPEN

Photo Credit: CrossFit Games YouTube channel

CrossFit Open Workout 24.1 Affiliate Class Plan

The 2024 CrossFit Open kicked off with a whole lot of burpees and dumbbell snatches. 

Today we’re providing you a lesson plan to run 24.1 at your affiliate, in the hopes of making life a little easier for coaches and gym owners during the craziest three weeks of the year. 

Logistics: 

  • You only need one piece of equipment per athlete: the dumbbell. 

  • One heat: If you have the amount of dumbbells required to accommodate all of your classes in one heat, you’ll have plenty of time after the workout to cool down, clean up, and offer some optional assistance. 

  • Two heats: The only limiting factor for the setup would be the number of dumbbells of the Open weight denominations at your affiliate. If the class size is more than the amount of dumbbells, have athletes pair up and run two heats. Athletes can then judge each other for official scores. Print out scorecards so you are prepared for this.

  • 24.1 has a 15-minute time cap and requires a simple setup, so two heats can easily fit within the class window. 

Class timeline: Depending on which logistical option fits your needs the best, you can use one of the following timelines. 

Two heats:

  • Whiteboard Brief (0:00-5:00) 

  • Mobility (5:00-10:00)

  • Prep (10:00-18:00)

  • Heat 1 (18:00-33:00)

  • Heat 2 (35:00-50:00)

  • Recovery (50:00-60:00)

One heat:

  • Whiteboard Brief (0:00-5:00) 

  • Mobility (5:00-12:00)

  • Prep (12:00-30:00)

  • WOD (30:00-45:00)

  • Recovery (45:00-60:00)

Whiteboard brief: Review the scoring, standards, and workout variations detailed in the Workout Description and Scorecard. You can provide further context on each movement by using the following notes:  

  • Dumbbell Snatches: New this year is that all the reps are completed on one side before moving on. Use a power snatch if you feel like you need to save your arms. 

CROSSFIT OPEN

Credit: Smolina Marianna / Shutterstock

How to Program CrossFit Open Workout 24.1 for Kids

With the entire CrossFit world taking on 24.1 this weekend, we want to make sure anyone and everyone gets to have a go at it. 

This workout is perfect for a CrossFit kids class and can be modified easily depending on the age and skill level. 

For preschool and elementary:

For the snatch, it depends on what skills your kids have practiced. They could always use kids dumbbells, if they’re available, or even something lightweight, just to keep them moving like pom poms or Koosh balls. 

If you’d prefer not to have them snatch at this time, they can always complete slam balls instead, or ground to overhead with a light wall ball, or a plate. 

For the burpees, giving the kids something to jump over, to force full extension works well, and instills correct movement patterns. They can jump laterally, or not, or they could jump to a target, which could be a PVC secured in the rig. 

This could be quite a long workout, with lots of reps for smaller kids, so cutting the reps way back may be a good idea, or turning it into an EMOM, where everyone is working together at the same time. 

THINGS TO…
…READ

"Don't Want To Do the 2024 CrossFit Open?" 

Check out this Invictus article, written by Morning Chalk Up alum Kelly Sekulovski, if you're feeling on the fence about doing the Open this year. It could be the exact fitness challenge that you need.

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HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

  • 🎂Happy birthday to Ben Bergeron. 

  • Happy birthday on Sunday to Justin Medeiros.

  • Congratulations to CrossFit Aniwaya in South Africa on becoming a new affiliate. 

  • Congratulations to Sydney from CrossFit 1124 in Marietta, GA, on the squat clean PR.

  • ⭐️Congratulations to Games athlete Kaiden Hogan on the 350-pound/158-kilo split jerk PR.