CrossFit Open 24.1:


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

Weight: 22.5/15 kg (50/35 lbs)

*Time cap: 15 minutes


Always in couplets it is wise to have a “rest” movement and a “work” movement. For the rest movement the focus is to recover a little for the next movement while for the “work” movement the goal is to push the pace.

What movement that is work movement VS rest movement depends on your Level:

Level 2 or 3 Athlete:
For the Level 2/3 Athlete you should treat the Snatches as recovery and really try to breathe through them. When you then get to the Burpees you should really push the pace. Almost think about this as intervals where DB Snatches is your active rest and the Burpees is the interval.

Level 1 Athlete:
For the Level1 Athlete you should instead use the Burpees as recovery in order to be able to do bigger sets on the DB Snatches. With that said you should not be afraid to break up the sets as long as the rest are short enough.

DB Snatch:
For the Dumbbell Snatch you can choose two different techniques:
Either you have almost completely straight legs and almost swing the dumbbell up. This is a cost effective technique but it is also tougher for the back
The other technique you can use is that you stay more upright and use more of your legs. This is a fast technique and less taxing for the back. The Negative is that it uses a little more energy

Lateral Burpees:
For Lateral Burpees we recommend to step up in the burpee in order to keep the heart rate down. It might be a little slower but it will be worth it in order to be able to keep the pace thru the workout.

Since its Lateral Burpees there is no real need to extend before jumping over the Dumbbell. Stay low with your upper body if you want to push the burpees. Should you need some recovery you can choose to get more upright for every 5 reps and take an extra breath.

You need to go into this workout and be ready for it to hurt. What can often help in workouts like this is to accept the pain. Instead of Thinking that everything hurts, instead welcome it and see that it is actually maybe only the lungs and back that is hurting but everything else is fine.

Warm Up:

A, 5-10 min Row

B, Mobilization/Activation
10/10 Banded Hamstring Stretch (https://youtu.be/PUUY8KrBTHY )
10/10 Dynamic Couch Stretch (https://youtu.be/HzgHeZBluRE )
10/10 Dynamic Pigeon Stretch on Box
30 sec Table Overhead Stretch (https://youtu.be/729SAkO6CAE )

C, Use 5 min to practice effective Lateral Burpees where you stay a little extra low and cost effective Dumbbell Snatches
Make sure to read movement standards here:

D, EMOM 4-6:
10 sec: Dumbbell Snatch (Change arms each minute)
10 sec: Burpee over Dumbbell

Build the tempo gradually on these to a tempo you want to hold in the workout