OPEN WEEK 1
12 P.M. (NOON) PT THURSDAY, FEB. 29, THROUGH 5 P.M. PT MONDAY, MARCH 4
Presented by
© 2024 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth, and Sport of Fitness are trademarks of CrossFit, LLC. All rights reserved.
For time:
21 dumbbell snatches, arm 1
21 burpees
21 dumbbell snatches, arm 2
21 burpees
15 dumbbell snatches, arm 1
15 burpees
15 dumbbell snatches, arm 2
15 burpees
9 dumbbell snatches, arm 1
9 burpees
9 dumbbell snatches, arm 2
9 burpees
Time cap: 15 minutes
♀ 15-lb (7.5-kg) dumbbell*
♂ 25-lb (12.5-kg) dumbbell*
*The load is a suggested starting point.
If you are completing all the workouts
in the Foundations division, you are free
to decrease or increase the load as your
skill level allows.
24.1 - FOUNDATIONS:
• Start standing tall.
• At “Go,” grab the dumbbell and complete 21 dumbbell snatches with one arm.
• Then complete 21 burpees.
• Next, complete 21 dumbbell snatches with your other arm and another 21 burpees.
• Repeat this sequence for 15 reps and then 9 reps of each movement.
• Time stops when the nal burpee is complete.
• You may start the round of 15 and 9 snatches with either arm.
• You may switch arms in the middle of a set of snatches.
• There is no required oor plan for this workout.
• Record the time after you complete the nal 21 burpees, and this will be your tiebreak time if you do not complete the nal
15 burpees. Record the time again after the nal 15 burpees if you get that far, and this will become your tiebreak time
if you do not complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
• If the workout is completed before the time cap, there is no tiebreak.
QUICK START
NOTES
• 1 dumbbell
Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details.
EQUIPMENT
COMPETITION
RULEBOOK
OPEN WEEK 1
12 P.M. (NOON) PT THURSDAY, FEB. 29, THROUGH 5 P.M. PT MONDAY, MARCH 4
Presented by
© 2024 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth, and Sport of Fitness are trademarks of CrossFit, LLC. All rights reserved.
POINTS OF PERFORMANCE
DUMBBELL SNATCH (OPTION 1)
DUMBBELL SNATCH (OPTION 2 - REDUCED RANGE OF MOTION)
Note: If you don’t have a dumbbell of appropriate weight, another lightweight object, such as a water bottle or canned
food item, may be used.
• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• Keep your heels down and maintain a neutral spine with your eyes on the horizon.
• Quickly extend your hips and legs, and then lift the dumbbell overhead in one motion.
• Finish standing tall with your arm extended overhead.
• Start from the hang position instead of the ground.
For a video demonstration of the dumbbell snatch, click here or scan the QR code below.
OPEN WEEK 1
12 P.M. (NOON) PT THURSDAY, FEB. 29, THROUGH 5 P.M. PT MONDAY, MARCH 4
Presented by
© 2024 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth, and Sport of Fitness are trademarks of CrossFit, LLC. All rights reserved.
POINTS OF PERFORMANCE
BURPEE (OPTION 1)
BURPEE (OPTION 2)
• Place both hands on the ground.
• Jump or step back into a plank position and complete a push-up.
• Jump or step forward to a squat position.
• Stand tall to finish.
• To increase the difficulty slightly, clap your hands overhead.
• Place your hands on an elevated surface to reduce the challenge of the push-up.
OPEN WEEK 1
12 P.M. (NOON) PT THURSDAY, FEB. 29, THROUGH 5 P.M. PT MONDAY, MARCH 4
Presented by
© 2024 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth, and Sport of Fitness are trademarks of CrossFit, LLC. All rights reserved.
POINTS OF PERFORMANCE
BURPEE (OPTION 3)
• Omit the push-up.
For a video demonstration of the burpee, click here or scan the QR code below.
GEAR UP
FOR THE OPEN
OPEN WEEK 1
12 P.M. (NOON) PT THURSDAY, FEB. 29, THROUGH 5 P.M. PT MONDAY, MARCH 4
Presented by
© 2024 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth, and Sport of Fitness are trademarks of CrossFit, LLC. All rights reserved.
Athlete Copy
WORKOUT 24.1 - FOUNDATIONS
Judge
Athlete
Judge
Workout Location
Judge Name
Athlete Name
Judge Name
Judge Signature
Athlete Signature
Date
Athlete Name
Print
25% OFF MOMENTOUS
21 DUMBBELL SNATCHES, ARM 1
21
21 BURPEES
42
21 DUMBBELL SNATCHES, ARM 2
63
21 BURPEES
84
15 DUMBBELL SNATCHES, ARM 1
99
TIME
15 BURPEES
114
15 DUMBBELL SNATCHES, ARM 2
129
15 BURPEES
144
9 DUMBBELL SNATCHES, ARM 1
153
TIME
9 BURPEES
162
9 DUMBBELL SNATCHES, ARM 2
171
9 BURPEES
180
Time or Reps at 15 Min.
Time or Reps at 15 Min.
Tiebreak Time
Tiebreak Time
For time:
21 dumbbell snatches, arm 1
21 burpees
21 dumbbell snatches, arm 2
21 burpees
15 dumbbell snatches, arm 1
15 burpees
15 dumbbell snatches, arm 2
15 burpees
9 dumbbell snatches, arm 1
9 burpees
9 dumbbell snatches, arm 2
9 burpees
Time cap: 15 minutes
♀ 15-lb (7.5-kg) dumbbell*
♂ 25-lb (12.5-kg) dumbbell*
*The load is a suggested starting
point. If you are completing all
the workouts in the Foundations
division, you are free to decrease
or increase the load as your skill
level allows.
24.1 - FOUNDATIONS:
