CrossFit® Open 24.1 (WODprep Strategy, Tips & Standards)
ฝัง
- เผยแพร่เมื่อ 30 มิ.ย. 2024
- Thanks to Box Basics for sponsoring this video! If you want to get 20% off your next order, go to shopboxbasics.com and use the code "WODPREP" - offer expires midnight March 7th.
Looking for the 2024 CrossFit® Open Strategy Guide?
Get it here - wodprep.com/blog/crossfit-ope...
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
16:05 20% Off at shopbasics.com
16:48 Full Access to WPP
24.1 CrossFit® Open Rx Workout & Standards:
wodprep.com/blog/24-1-crossfi...
CrossFit® Open 24.1 Rx Strategy & Tips To Get Your Best Time:
wodprep.com/blog/crossfit-ope...
24.1 CrossFit® Open Workout & Standards (Scaled and Masters):
wodprep.com/blog/24-1-crossfi...
CrossFit® Open 24.1 Strategy for Scaled and Masters:
wodprep.com/blog/crossfit-ope...
Sign up to receive our FREE strategy guides straight to your inbox here: wodprep.com/open/
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:
Facebook: / wodprep
TH-cam: / wodprep
Instagram: / wodprep
TikTok: www.tiktok.com/@wodprep?lang=en
Join our WODprep Online Programming: wodprep.com/programming/
Check out our 1-on-1 remote coaching: wodprep.com/1-on-1-coaching/
#wodprep #crossfitopen #open2024
=================================================================
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!
Want more WODprep content - and to take your training to the next level? Here is where you can find me:
Facebook: bit.ly/2FtlIIU
Instagram: bit.ly/2FrOA3X
reddit: / ben_dzi
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. - กีฬา
Thanks to Box Basics for sponsoring this video! If you want to get 20% off your next order, go to shopboxbasics.com and use the code "WODPREP" - offer expires midnight March 7th.
Fantastic pointers, Ben. I finished in 12:18. Not bad for a 59-year-old.
nice work man!
Awesome work!!
Good work!
Nicely done. I am 57 and I can only hope to get that time when I do it later today.
Did u do rx 22.5
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!
Great stuff! Thank you for sharing!
MVP!
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.
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
thank you so much!
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 :)
thanks Daniel!
Thank you for taking the time to make this video Ben, I will be using these tips later on today 💪🏻
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!
7:51 RX thanks to your tips. This workout hurt like hell and I am NOT redoing that.
FLYING! No way I'm beating your score haha
@@WODprep Seriously your tips are what got me my score. The 'splat' technique for the burpee, breathing, smooth form, embracing the pain cave from the half way mark onwards, etc. It all worked. Can't thank you enough for uploading this hours after the announcement.
Thank you so much, def one of the best coaches out there🔥
Thank you so much Anthony!
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!
Ben out here doing God's work. Great job Ben and the rest of the WODprep team!
Thank you for these! Doing this again this morning so I'm definitely using these tips!
By far best video I've watched today. I've watched 10 lol
That means a lot! We work hard on these and comments like this mean so much!
Thanks Ben! You advices are always precious, they’ve helped me a lot. Cheers from Brazil 🇧🇷
On my way to do it now. thanks for the tips!
Thanks Ben for your support every year in The Open! You deserve a golden barbell sir 💪
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.
Best pre workout open prep channel.
Fantastic tips! Thanks for the content
Do not be deceived by this workout it is harder than it looks. Great tips do not gas out early.
lol looks impossible to me. I couldn’t imagine it being any harder than I already think it is.
A lot of great tips
Thank you
Thanks Ben. Great tips. Appreciate it 👌
awesome as always
Awesome tips!! I was working according to your suggested strategy and finished the workout in 11:59 (RX)! I'm stoked! Thank you so much for the video 💪
Thank you very much for the advices, I will try them tomorrow!
Thanks coach for the nice tips!
Thank you Ben, this is really helpful! And I can’t wait to test it out tonight!
Crush it! Let us know how you do!
Thank you Ben!
Thank you for the great tips! ❤
Thanks for great tips and tricks
Great tips Ben! Thank you again and I'll feel very prepared.
👏🏼
Thanks Ben for always being there for us with this free info
Looking for the 2024 CrossFit® Open Strategy Guide?
Get it here - wodprep.com/blog/crossfit-open-24-1-rx-strategy/
Thank you!
Thanks!
Awesome tips. Going at it later today.
Thanks so much... great video and tips as usual!
I didn't finish but got 168 masters Rx. It was a grind but your tips helped!
This helped a lot. Finished at 14:59. Not bad for having shoulder surgery 8 months ago
Funny that the Quick start says to start the workout standing tall and facing away from tehe dumbbell, but in the 24.1 announcement workout done by Adler, Fitkowski, Gazan & Raptis, they were all facing the dumbbell. It's this lack of attention to detail that plagues CrossFit.
I heard all the athletes got a 3 second penalty. Definitely frustrating (I think that's a silly starting standard)
Very frustrating.
Also where’s the cool lobby rock music when waiting for the event to start? Did Crossfit became all woke now?
The best!
I love these videos!!!
Thank you!!
I wish I watched it before completing workout))
One thing I wish someone had told me: when I logged my workout Friday night, I was in the top 18% and I thought I was on the right track. As of now I'm in the top 29%- that's a huge difference that I wasn't expecting.
I finished at 10:28 as scaled 😁
First. Thanks for all you do!
Thanks for watching Shane!
We are all about crossfit but not affiliated to it 💸
I would ABSOLUTELY affiliate if they let me! But they don't let online training companies affiliate :(
Hi Ben, how about tips about the jump over the dumbbell? Says two feet take off not required. What would you recommend?
Whatever you feel comfortable - I like a bit of a shuffle where the outside leg crosses over the inside leg
Per Usch Great Stuff……Sponsorship #ftw!
🤙🤙🏾🤙🏿
He makes those burpees look so easy!☠️☠️☠️
remember I wasn't doing that many... I don't expect them to look this good in the actual workout, haha
Guilty of all the mistakes you mentioned.
Plus i did it with 35lbs kettlebell and I disregard the time cap because I'm too stupid to read apparently 😂
Set your tabata timer for every 6 sec - pace yourself - done in 9 mins.
Apropos of nothing related to 24.1 - excellent vlog by the way- most folk will be watching this vlog on their mobile devices. Have I missed something then and is there a way to scan a QR code when it displays in app? Asking for a close, close friend.. 😮
Easiest way is to pause the video at the barcode, take a screenshot (iPhone: power button and volume up button at the same time). Then go to your pictures and you can click on it there
I'm in the 14-15 age group and the dumbbell snatch is super light, the burpees are like a brick wall for me, I finished with 10:01 and know I can do better. What pacing would you recommend?
Does Wod Prep Train subscription analyze members' videos? That's what I need the most. I recorded my burpees, it's ok but could be more efficient I think
Yes we do! When you're in WODprep Programming you can upload videos and our coaches will give you direct feedback! - wodprep.com/train
Would you start snatches strong side or weak side?
Weak
@@somissfashion my thinking: normally, yeah. but if you're getting close to the time cap it would make more sense to take the side where you can get the most possible reps
It didn't feel like it mattered too much, but if the weight is moderately heavy then I would start on your weak side first
Aiming for 11 mins, will let you know in 4 hours when its done haha.
Aim for 13 burpees a minute is 7 minutes and snatch every 2.5 secs is 3.75 mins #math
12.15 not too bad :)
Best tip: don’t do this and wait for best opportunities on 😊24.2
G
Thank you!
Thank you!