Friday 240329

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Thursday 240328

Rest Day

Recommended: Watch, “Own Your Health, With Nicole Carroll”

On Feb. 3, 2024, hundreds of CrossFit affiliate owners, coaches, and healthcare professionals gathered in Austin, Texas, and online for the CrossFit for Health Summit, presented by GORUCK.

CrossFit thought leaders led panel discussions on fitness, performance, and the hard work of health, while renowned experts shared cutting-edge research on longevity, mental and metabolic health, and chronic disease — and how the CrossFit community has the power to transform the landscape of it all.

In the first video of the 10-part lecture series — publishing daily on YouTube — CrossFit Chief Brand Officer Nicole Carroll shares a message around education, empowerment, and taking ownership of your health.

Watch Now →

Wednesday 240327

Helen

3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 35 lb
♂ 53 lb

Compare to 230802.

Post times to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more than once or twice, reduce the weight of the kettlebell and consider jumping pull-ups.

Intermediate option:
Same as Rx’d

Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Butterfly Pull-up
The Kipping Pull-up
CrossFit Benchmark Workout Helen at CrossFit Fortius

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Tuesday 240326

Diane

21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb
♂ 225 lb

Compare to 230306.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups

♀ 125 lb
♂ 185 lb

Beginner option:
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses

♀ 75 lb and 15 lb
♂ 115 lb and 20 lb

Resources:
The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Monday 240325

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 231103.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Intermediate option:
For time:
21-15-9 reps of thrusters
12-9-6 reps of pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Resources:
The Thruster
The Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Sunday 240324

Rest Day

Recommended read: “Ascending from Adversity: Sam Constantin Overcomes Skydiving Accident Through CrossFit”

“I really think if I wasn’t doing CrossFit I wouldn’t be alive right now,” Constantin said. “I was strong (before the accident) and my body was able to take the impact. I was (healing) faster than everyone (at the rehab center).”

Find a gym near you:
View the CrossFit map

Saturday 240323

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Post calories to comments.

Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!

Intermediate option:
Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many calories as possible in 10 minutes of:

50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

Friday 240322

For time:

60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!

Intermediate option:
For time:

60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)

♀ 65 lb
♂ 95 lb

Beginner option:
For time:

30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises

♀ 35 lb
♂ 45 lb

Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Thursday 240321

Rest Day

Watch: Kavan Majidi — Fighting To Become a Judo Olympian With CrossFit

“My biggest fear is (to) say, ‘I wish I did it.'” – Kavan Majidi

Except for a few special Judo training camps, CrossFit was Majidi's only method of training to prepare for Judo. After earning a spot on the International Judo Federation’s Refugee Team, he became an IOC Refugee Athlete Scholarship holder and hopes to represent the Refugee Olympic Team in Paris 2024.

Find a gym near you:
View the CrossFit map

Wednesday 240320

For time:
30 rope climbs, 15 feet

Compare to 220219.

Post time to comments.

Scaling:
For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

Intermediate option:
For time:
30 rope climbs, 12 feet
Time cap: 15 minutes

Beginner option:
For time:
20-30 rope climbs, lying to standing

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

Tuesday 240319

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

♀205-lb deadlift, 14-lb ball to a 9-foot target
♂275-lb deadlift, 20-lb ball to a 10-foot target

Post reps to comments.

Scaling:
Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the deadlifts, while moderately heavy, should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the deadlifts to hit this stimulus.

Intermediate option:
For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

155-lb deadlift, 10-lb ball to a 9-foot target
225-lb deadlift, 14-lb ball to a 10-foot target

Beginner option:
For 10 rounds, complete as many reps as possible in 1 minute of:

2 inchworms + push-up 4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.

65-lb deadlift, 6-lb ball to a 9-foot target
95-lb deadlift, 10-lb ball to a 10-foot target

Resources:
The Wall Walk
The Deadlift
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Featured photo:
Photo by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Monday 240318

Michael

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Compare to 220906.

Post time to comments.

Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly.

Scaling:
This Hero workout is a long effort with a high volume of reps. Athletes hitting this as prescribed should aim to finish each round in 9 minutes or less. Focus on the movement you are performing on the GHD (back extension or hip extension). Most athletes deliberately scale the back extension to the hip extension to maintain intensity and achieve the stimulus of the workout. The back extension is a controlled movement with an intentional surrendering of the spine. Dose this movement judiciously. Advanced athletes may scale the volume of the back extension if they have never completed this volume. New and less-experienced athletes should consider performing hip extensions instead of back extensions, and potentially decrease the reps of each movement.

Intermediate option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups

Resources:
The Back Extension
The AbMat Sit-Up
The Good Morning

Find a gym near you:
View the CrossFit map

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Photo by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Sunday 240317

Rest Day

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Saturday 240316

Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Post reps to comments.

Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb
♂135 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb
♂45 lb

Resources:
The Ring Dip
The Burpee
The Hang Power Clean

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Friday 240315

Open Workout 24.3

All for time, using a running clock:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

*Time cap: 15 minutes

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
CrossFit Open Workout 24.3
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up

Featured photo:
Taken by Meg Ellery during Open Workout 24.3 at CrossFit PRVN in Nashville, Tennessee.

Thursday 240314

Rest Day

Open Workout 24.3 Has Been Announced!

View the Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

Wednesday 240313

5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.

Post each time to comments.

Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.

Intermediate option:
Same as Rx’d

Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.

Resources:
Air Bike Setup
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Tuesday 240312

For load:
Power snatch
3-3-3-3-3-3-3

Post load to comments.

Compare to 150628.

Scaling:
Today we are going heavy relative to each athlete’s capacity. Even though most athletes can perform this workout as prescribed, the challenge is the technical complexity of the movement. Only add load if your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Power Snatch

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall during Open Workout 24.2 at Blacksheep CrossFit in Boynton Beach, Florida.

Monday 240311

5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats

♀ 20 lb
♂ 35 lb

Post time to comments.

Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.

Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats

Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges

Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.

Sunday 240310

Rest Day

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tanya Mitchell during Open Workout 24.2 at CrossFit Centaur Valor in Alstonville NSW, Australia.

Saturday 240309

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

Friday 240308

Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

♀ 125 lb
♂ 185 lb

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 24.2 Tips
Rowing Technique Tips
The Deadlift
The Double-Under
From Single-Unders to Double-Unders

Looking for the CrossFit Open Workout?

See Open Workout 24.2 →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at the "Shred Shed" in Boise, Idaho

Thursday 240307

Rest Day

Open Workout 24.2 Has Been Announced!

View the Workout →

How to Watch the 2024 CrossFit Open →

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Wednesday 240306

For time:
Run 1 mile

Post time to comments.

Compare to 211030.

Scaling:
Most athletes can complete today’s workout as prescribed. Experienced athletes should push the pace and try to hit a new personal record. Newer athletes may need to jog or walk, but still should aim to complete the full distance.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
From the Archives: Running Technique

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.

Tuesday 240305

7 sets for load of the complex:
4 hang squat cleans
2 push presses

Post heaviest load lifted to comments.

Scaling:
We are going heavy in today’s workout. Remember, heavy is relative to each athlete’s capacity. This complex is meant to be performed unbroken — once the barbell is picked up, it does not return to the ground until the complex is complete or you fail the set. Remember, a failed set still counts as an attempt. Athletes should continue to add load across as many sets as possible as long as technique remains solid.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Hang Clean
The Push Press

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Monday 240304

Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups

♀ 24-inch box
♂ 30-inch box

Post rounds and reps to comments.

Compare to 211123.

Scaling:
Today’s workout is a burner. Can you perform 1 round per minute? Maybe more? Push the intensity by choosing modifications that allow you to complete the sets unbroken for at least 3 rounds. Get after it.

Intermediate option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 ring rows

♀ 12-inch box
♂ 12-inch box

Resources:
The Box Jump
The Chest-to-Bar Pull-Up
The Ring Row

Looking for the CrossFit Open Workout?

Sign up for the Open →

See the Open Workout →

Submit Your Score →
Reminder: 24.1 scores are due before 5 p.m. PT, Monday, March 4.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.

Sunday 240303

Rest Day

Looking for CrossFit Open Workout 24.1?

Sign up for the Open →

See the Open Workout →

Submit Your 24.1 Score →

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Saturday 240302

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

♀ 30-lb dumbbells
♂ 45-lb dumbbells

Compare to 210313.

Post time to comments.

Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.

Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry

Looking for CrossFit Open Workout 24.1?

Sign up for the Open →

See the Open Workout →

Submit Your 24.1 Score →

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Friday 240301

Open Workout 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap: 15 minutes

Post time or reps completed to comments and submit your score as part of the 2024 CrossFit Open.

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Dumbbell Power Snatch

Find a Gym Near You:
View the CrossFit map

The Fun Starts Here
Sign up for the Open →

Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.

Thursday 240229

Rest Day

Open Workout 24.1 Has Been Announced!

View the Workout →

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Featured photo:
Taken by Charlotte Foerschler.

Wednesday 240228

For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run

Post time to comments.

Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run

Resources:
Rowing
Running Fundamentals

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Featured photo:
Taken by FLSportsGuy Photography.

For the first time in Open live announcement history, six-time Fittest Woman on Earth Tia-Clair Toomey (pictured) will go toe-to-toe with 2023’s third-Fittest Woman on Earth Arielle Loewen in Open Workout 24.3.

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