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4 rounds for quality of:
5 Bench Press, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Rest 2 mins
AMRAP 12 mins: Row, Hand Release Push-ups, and Sit-upsComplete as many rounds as possible in 12 mins of:
15/12 Row Calories
10 Hand Release Push-ups
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Overhead Squat 4-4-4-4Overhead Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
7 Sumo Deadlift High-pulls (95/65)
7 Overhead Squats (95/65)
7 Burpees
As many reps as possible in 1 min of:
Muscle-up
*Scale to strict PU or BMU
Photo by @snoridgecrossfit
For time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups
Solo WOD: FT: Power Clean, Run, and Pull-upsFor time:
25 Power Cleans, pick load
Run 800m
25 Pull-ups
15 Power Cleans, pick load
Run 400m
15 Pull-ups
10 Power Cleans, pick load
Run 200m
10 Pull-ups
Photo by @snoridgecrossfit
24.2 Rx’d – CrossFit Games OpenComplete as many rounds as possible in 20 mins of:
Row 300m
10 Deadlifts (185/125)
50 Double Unders
24.2 Scaled – CrossFit Games OpenComplete as many rounds as possible in 20 mins of:
Row 300m
10 Deadlifts (135/95)
50 Single Unders
Photo by @snoridgecrossfit
WORKOUT DESCRIPTION & SCORECARD
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Med Ball Cleans, Push Jerks and Toes-to-bars4 rounds for time of:
15 Medicine Ball Cleans (20/14)
12 Push Jerks (115/75)
9 Toes-to-bars
Photo by @snoridgecrossfit
Snatch 3-3-2-2-1-1-1Snatch 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 750m
10 Power Snatches (135/95)
Rest 2 mins
Photo by @snoridgecrossfit
How to Watch the 2024 CrossFit Open 24.2
Dave Castro’s 24.2 CrossFit Open Hint is a Chess Pawn
CrossFit Open Workout 24.1 Livestream Numbers Surpass 2023 Figures
Photo by @snoridgecrossfit
Front Squat 4-3-2Front Squat 4-3-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
4 Chest-to-bar Pull-ups
8 Hand Release Push-ups
12 Goblet Squats (53/35)
Photo by @snoridgecrossfit
Watch Kara Saunders and Kristin Holte Do CrossFit Open 24.1
Watch Noah Ohlsen & Chandler Smith Take on 24.1 Side-by-Side
Team WOD: AMRAP 20 mins: Row, Thrusters and KB SwingsAs a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Photo by @snoridgecrossfit
24.1 Rx’d – CrossFit Games OpenFor time:
21 Dumbbell Snatch (arm 1) (50/35)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell
Time cap: 15 minutes
For time:
21 Dumbbell Snatch (arm 1) (35/20)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell
Time cap: 15 minutes
SRCF Athletes Signed up: 40
Make sure you enter your score to the CF Games site Monday by 5pm PST!
