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:

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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.

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

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 total load 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.

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

The Fun Starts Here

Sign up for the Open →

Find a gym near you:

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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.