CrossFit® Open 24.1 (WODprep Strategy, Tips & Standards)

Looking for the 2024 CrossFit® Open Strategy Guide?

The 2024 CrossFit® Open is here, and the first workout is live!

The 24.1 Open workout is a couplet with a 15-minute time cap. It is 21-21-21-21 of DB Snatches (arm 1), lateral burpees over the DB, DB snatches (arm 2), and lateral burpees over the DB respectively. You repeat this pattern for 15-15-15-15, then 9-9-9-9.

24.1’s high volume of reps will certainly split the pack up from the start. This workout is fast and will leave no room for error.

This video covers our tips, tricks and quick wins for 24.1, how to efficiently work through these movements and how to pace this workout to achieve your best time!

00:00 Intro
01:37 The Workout
02:27 The Pacing
04:19 The Dumbbell Snatches
09:16 The Burpees
15:57 Free Guide
16:48 Full Access to WPP

24.1 CrossFit® Open Rx Workout & Standards:

CrossFit® Open 24.1 Rx Strategy & Tips To Get Your Best Time:

24.1 CrossFit® Open Workout & Standards (Scaled and Masters):

CrossFit® Open 24.1 Strategy for Scaled and Masters:

In these guides, you’ll receive bonus scaled content, mental prep, and updated strategies throughout the weekend past the initial announcement.

Follow us on social media to keep up with our real-time updates throughout the open:

#wodprep #crossfitopen #open2024

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WODprep's mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide.

I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.

If you found any of the information video helpful, please hit "subscribe" and leave me a comment below. I'd love to hear your thoughts. Thanks for being a part of the WODprep family!

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*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit, Inc.*

[WODprep]

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[hughster]

Fantastic pointers, Ben. I finished in 12:18. Not bad for a 59-year-old.

[bradmatuzak]

To finish at the cap:
Total of 180 reps in 15 minutes = 5 seconds per rep
First 42 reps by 3:30
Next 42 reps by 7:00
Next 30 reps by 9:30
Next 30 reps by 12:00
Next 18 reps by 13:30
Next 18 reps by 15:00

A 5 second burpee would feel slow but tracks to finish at the cap. You'll probably not do a DB snatch every 5 seconds so you'll 'make up' time there. I could see picking it up a bit if you can at the 9:30 mark after completing that first set of 15s or hold the pace to finish at the cap.

Good stuff!

[Foadeso]

Thank you! The snathes were pretty easy for me, but burpee is my nemesis. With your advice for the burpee technique, I finished in 14 minutes. Yeah, this is not a great time, but I didn`t believe I could do it in the TC.

[clairelamy]

thank you, i m not english native but you speak so well, it s a pleasure to listen to you, i understand all what you say 😊 and your videos in general are very interesting

[danielwojahn]

My third Open and always checking in with WODprep first! I remember your tips on the Wall walk/snatch/Box jump over video. That really got me through that one! So, excited for this one with your tips in the back of my head :)

[samfhr]

7:51 RX thanks to your tips. This workout hurt like hell and I am NOT redoing that.

[IldeDiBenedetto-Begley]

Thank you so much Ben! It was difficult to go slow on the burpees but I followed your strategy for 24.1 and finished in 9:57. Very happy with this result. Had enough in the tank to push hard on the round of 9!

[dziipml]

Thank you for taking the time to make this video Ben, I will be using these tips later on today 💪🏻

[anthonyguevara]

Thank you so much, def one of the best coaches out there🔥

[bgcyrus]

Ben out here doing God's work. Great job Ben and the rest of the WODprep team!

[cdn]

Great, phenomenal tips. Word to the wise, if your body is telling you to rest, rest! Only you know the difference between your mind not wanting to do it, and your body being unable to. Stay safe and have fun!

[twenge]

Thank you for these! Doing this again this morning so I'm definitely using these tips!

[andrearantes]

Thanks Ben! You advices are always precious, they’ve helped me a lot. Cheers from Brazil 🇧🇷

[jbfit_jaxbeach]

Thanks Ben for your support every year in The Open! You deserve a golden barbell sir 💪

[bananaman]

By far best video I've watched today. I've watched 10 lol

[laurabenigno]

Thank you! So useful. I didn’t think this work out would have many helpful tips bc it seems simple. But everything you said I found very useful! Thanks for the warning about the top of our thumbs many get raw.

[snapduke]

Do not be deceived by this workout it is harder than it looks. Great tips do not gas out early.

[letransformateur]

On my way to do it now. thanks for the tips!

[mtjproducer]

This helped a lot. Finished at 14:59. Not bad for having shoulder surgery 8 months ago