24.1 CrossFit Workout: Full Guide, Standards & Tips

The 24.1 CrossFit workout was the first workout of the 2024 CrossFit Open and tested athletes with a simple but demanding combination of dumbbell snatches and lateral burpees over the dumbbell.

At first glance, the workout looks straightforward. However, the combination of high-repetition dumbbell snatches, burpees, limited rest, and a 15-minute time cap makes pacing and movement efficiency extremely important.

Whether you're revisiting the 2024 Open, using 24.1 as a benchmark, or preparing for a similar conditioning workout, understanding the movement standards, workout structure, loading, and pacing strategy can help you approach it more effectively.

What Is CrossFit Open Workout 24.1?

24.1 was the first workout of the 2024 CrossFit Open. It was designed as a for-time workout combining two movements:

• Dumbbell snatches
• Lateral burpees over the dumbbell

The workout uses a descending rep structure of 21-15-9, but the official format alternates the dumbbell snatches between arms and places a set of lateral burpees after each arm's snatches.

The complete workout is performed under a 15-minute time cap.

If you're unfamiliar with dumbbell snatches or other fundamental CrossFit movements, our CrossFit exercises list can help you understand the basic movements commonly used in CrossFit training.

24.1 CrossFit Workout Details

The official Rx'd workout is:

For Time

21 reps

• 21 dumbbell snatches – arm 1
• 21 lateral burpees over dumbbell
• 21 dumbbell snatches – arm 2
• 21 lateral burpees over dumbbell

15 reps

• 15 dumbbell snatches – arm 1
• 15 lateral burpees over dumbbell
• 15 dumbbell snatches – arm 2
• 15 lateral burpees over dumbbell

9 reps

• 9 dumbbell snatches – arm 1
• 9 lateral burpees over dumbbell
• 9 dumbbell snatches – arm 2
• 9 lateral burpees over dumbbell

Time cap: 15 minutes

One important detail is that athletes cannot switch arms in the middle of a set of dumbbell snatches. For the 15- and 9-rep sections, athletes can choose which arm starts the set.

If completed fully, the workout contains 90 dumbbell snatches and 90 lateral burpees, for 180 total movement repetitions.

24.1 Dumbbell Weights: Rx vs Scaled

The official individual Rx'd loading was:

The Scaled division uses lighter dumbbells, with the exact loading depending on the athlete's division and age group.

Athletes should always check the official workout description for their specific division because CrossFit Open standards and loads can differ between divisions.

Dumbbell Snatch Movement Standards

The dumbbell snatch is performed with one dumbbell.

To begin the movement, both heads of the dumbbell must touch the floor. The athlete then lifts the dumbbell overhead in one continuous motion.

The repetition is completed when:

• The knees are fully extended
• The hips are fully extended
• The working arm and elbow are fully extended
• The middle of the dumbbell is in line with or behind the athlete's body

A partial squat is permitted during the movement.

Common Dumbbell Snatch No-Reps

A repetition may not count if:

• Only one head of the dumbbell touches the floor
• The non-working hand touches the body or thigh
• The dumbbell reaches the overhead position before full extension
• The dumbbell finishes clearly in front of the body

Because the workout involves a high number of repetitions, maintaining consistent technique becomes increasingly important as fatigue builds.

Lateral Burpee Over the Dumbbell Standards

The second movement is the lateral burpee over the dumbbell.

The athlete starts on one side of the dumbbell and moves down to the floor. The chest and thighs must touch the floor.

The athlete then returns to the feet and jumps laterally over the dumbbell.

For the repetition to count:

• Both feet must leave the floor
• Some portion of both feet must pass over the dumbbell
• The athlete must land on the opposite side

A two-foot takeoff and landing are not required, but stepping over the dumbbell is not permitted.

The next repetition begins from the opposite side.

How Is 24.1 Scored?

The workout is scored for time.

If an athlete completes all the prescribed repetitions before the 15-minute cap, their score is their finishing time.

If they do not finish within the time cap, their score is the number of repetitions completed before time expires.

This makes the workout a combination of speed, conditioning, movement efficiency, and pacing.

How to Pace 24.1

One of the biggest mistakes athletes can make is starting too aggressively.

The first 21-rep section can feel manageable because you're relatively fresh. However, the workout becomes increasingly demanding as the repetitions accumulate.

A better approach is to establish a sustainable pace from the beginning.

1. Avoid Going All-Out at the Start

The opening 21-rep section should feel controlled.

You don't need to sprint through the first set of dumbbell snatches. Instead, focus on maintaining a consistent rhythm that you can carry into the burpees.

2. Keep the Dumbbell Snatches Efficient

Use your legs and hips to help drive the dumbbell overhead rather than relying entirely on your shoulder and arm.

Avoid unnecessary pauses at the top of each repetition.

The goal is to make every repetition look almost identical.

3. Find a Repeatable Burpee Rhythm

Burpees can quickly increase your heart rate.

Instead of trying to move as fast as possible, find a rhythm that allows you to keep moving without taking long breaks.

Small reductions in transition time can make a difference across 90 burpees.

4. Use the Arm-Start Option Strategically

For the 15- and 9-rep sections, athletes can choose which arm starts the dumbbell snatches.

If one arm feels more comfortable or fatigues differently, consider how starting-arm selection affects your overall pacing.

Common 24.1 Mistakes

Starting Too Fast

A fast opening can create unnecessary fatigue before the workout becomes more difficult.

Breaking Too Often

Frequent breaks during short sets can add significant time. Try to establish manageable sets before starting rather than reacting to fatigue halfway through.

Losing Burpee Rhythm

Burpees don't need to be performed at maximum speed. A consistent movement pattern is often easier to maintain than repeated bursts followed by long rests.

Ignoring Movement Standards

A fast repetition doesn't help if it doesn't count.

Pay particular attention to:

• Full overhead extension on snatches
• Both dumbbell heads touching the floor
• Chest and thighs touching the floor during burpees
• Both feet passing over the dumbbell

How to Train for 24.1

Training for a workout like this requires more than simply repeating the complete workout every session.

A useful approach is to combine:

• Dumbbell snatch technique
• Burpee conditioning
• Short metabolic intervals
• Grip endurance
• Shoulder endurance
• Pacing practice

For athletes new to CrossFit, starting with beginner CrossFit workouts can help build familiarity with common movement patterns and workout formats before progressing to Open-style workouts.

Dumbbell Snatch Practice

Practice moderate sets of dumbbell snatches while focusing on:

• Efficient hip drive
• Stable overhead position
• Consistent breathing
• Smooth transitions
• Maintaining technique under fatigue

Burpee Intervals

Instead of immediately completing hundreds of burpees, use shorter intervals.

For example:

5 rounds

• 10 lateral burpees
• 10 dumbbell snatches
• Rest 60–90 seconds

The goal is to develop a consistent movement rhythm rather than simply accumulating fatigue.

Warm-Up Before 24.1

A good warm-up should prepare the shoulders, hips, legs, and cardiovascular system.

General Warm-Up

• 3–5 minutes of easy cardio
• Air squats
• Arm circles
• Walking lunges
• Light jumping or movement drills

Movement Preparation

Perform several light sets of:

• Dumbbell snatches
• Burpees
• Lateral jumps

Gradually increase the intensity while keeping the repetitions low.

Practice the Exact Movements

Before starting the workout, perform a few controlled repetitions using the same dumbbell and movement standards you'll use during the workout.

This gives you an opportunity to check your setup, transitions, and starting-arm strategy.

Can Beginners Do 24.1?

Yes, but beginners don't necessarily need to perform the workout exactly as prescribed.

CrossFit workouts can be scaled based on an athlete's experience, movement ability, and available equipment. The 2024 Open included Rx'd, Scaled, Foundations, Masters, and Adaptive divisions, with standards and loading varying by division.

For someone new to CrossFit, possible adjustments may include:

• Using a lighter dumbbell
• Reducing the number of repetitions
• Performing elevated burpees
• Modifying the jumping movement
• Increasing rest between sets

The goal of scaling is to maintain the intended stimulus while using movements and loading that are appropriate for the athlete.

24.1 Training at Home

You don't necessarily need a full CrossFit gym to practise the basic movements involved in this workout.

With a dumbbell and enough open space, you can work on:

• Dumbbell snatches
• Burpees
• Lateral movement
• Conditioning intervals
• Movement transitions

For more ideas, check out these CrossFit workouts at home for equipment-based and bodyweight training options.

However, if you're training specifically for an official Open workout, make sure you understand the prescribed standards rather than relying on a modified home version for your official score.

Why 24.1 Is a Useful Benchmark Workout

A workout like 24.1 can be useful for evaluating more than just raw strength.

It combines:

• Conditioning
• Muscular endurance
• Movement efficiency
• Grip endurance
• Shoulder endurance
• Pacing
• Recovery between movements

Because the workout has a fixed structure and time cap, athletes can also use it as a benchmark when comparing their own future performance.

Understanding the broader benefits of CrossFit training can also help put workouts like 24.1 into the context of strength, endurance, conditioning, and functional movement.

Tips for Improving Your 24.1 Performance

If you're repeating the workout, don't focus only on trying to move faster.

Instead, look for where time is being lost.

Ask yourself:

• Did I start too quickly?
• Did I take unnecessary breaks?
• Were my dumbbell snatches efficient?
• Did my burpee rhythm change significantly?
• Did I lose time during transitions?
• Did fatigue affect my movement standards?
• Could I use a different starting arm for the later sets?

Small improvements in transitions and consistency can have a meaningful effect on your overall time.

Final Thoughts

The 24.1 CrossFit workout is a straightforward but demanding test of conditioning, muscular endurance, movement efficiency, and pacing.

The combination of dumbbell snatches and lateral burpees looks simple on paper, but the 15-minute time cap and high total repetition count make efficient movement especially important.

Whether you're completing the workout as an Open athlete, using it as a training benchmark, or adapting it for your own fitness level, focus on quality movement, sustainable pacing, and consistency rather than simply trying to move as fast as possible.

The best strategy is the one that allows you to keep moving while maintaining the required standards from the first repetition to the last.

FAQs

What is the 24.1 CrossFit workout?

24.1 was the first workout of the 2024 CrossFit Open. It combines dumbbell snatches and lateral burpees over the dumbbell using a 21-15-9 structure, with alternating arms and a 15-minute time cap.

What weight is used for 24.1?

For individual Rx'd athletes, the workout uses a 35-lb/15-kg dumbbell for women and a 50-lb/22.5-kg dumbbell for men. Scaled and age-group divisions may use different loading.

How long is the 24.1 time cap?

The official time cap is 15 minutes.

How many reps are in 24.1?

A fully completed workout includes 90 dumbbell snatches and 90 lateral burpees, for a total of 180 movement repetitions.

Can beginners do 24.1?

Yes. Beginners can use scaled movements, lighter weights, or reduced repetitions. The 2024 Open included scaled and Foundations options alongside the Rx'd workout.

Can you switch arms during the dumbbell snatches?

No. You cannot switch arms in the middle of a set. For the 15- and 9-rep sections, however, you can choose which arm starts the set.