Top Tips for the CrossFit Open 24.1 (Pacing, Technique, Warm Up, Breathing, Transitions, Pacing)
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- Опубліковано 1 чер 2024
- Dive deep into CrossFit Open 24.1 with this comprehensive strategy video, designed to elevate your performance and smash your goals. 🏋️♂️💥 As we tackle the first workout of the season, I'm here to share my insider tips and strategies to help you excel, regardless of your current level.
In this video, I'll cover:
• Dynamic Warm-Up and Priming: Kick off with exercises that prepare you both physically and mentally.
• Strategy for Tackling the Workout: Detailed breakdown on how to approach each segment for optimal performance.
• Breathing Techniques for Efficiency: Learn how to control your breath to enhance endurance and power.
• Flow and Movement Transitions: Seamless transitions to save time and maintain momentum.
• Timing and Pacing Guidance: Finding your rhythm to ensure you don't burn out too early or leave gas in the tank.
• Technique Review and Best Practices: Elevate your technique for efficiency and effectiveness.
• Injury Prevention Tips: Stay safe with strategies to protect your body throughout the workout.
• Equipment/Gear Recommendations: The must-have gear to enhance your Open 24.1 experience.
Whether you're aiming to top the leaderboard or simply beat your personal best, this video is packed with actionable advice to take your performance in the CrossFit Open 24.1 to the next level. Join me as we prep, plan, and push through to success together!
Bag Mentioned in Video: King Kong Conquer Bag - knkg.com/jasongrubb
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Taking part for the first time this year. Was tempted to do the scaled version but decided to push myself and do standard. Managed 165 reps out of 180 by the time cap - so close 😭 15kg started to feel pretty heavy pretty quickly!
Wow that’s awesome! Great stuff 💪🏽 I’ve been doing CrossFit 5 months after being at f45 for 3 years. It’s my first open too, will be doing rx 24.1 tomorrow (female). Good luck for the rest! 🤘🏽
Well done!!! So Close!!! You should feel great about that!
Great advice. Thank you.
Glad it was helpful!
Everyone… pacing is so important that Jason put it in the title twice! ;)
Great video! About to give this a repeat!
Ha ha ha! Oops.
Thanks champ for the tips.
You bet
Thank you... I'm in this year. Even when I'm not completely recovered from my motorcycle accident. 😁💪. Greetings from Germany. Yves😊👋
Enjoy it!!! And be safe!!
That’s some great tips , i already done mine but wished i saw this before . The tip with the burpees is great I think i could done it much better with that technique but all in all I think I done well for the first time . Scaled version my first open finished at 13:15 , it’s been now one year since I started CrossFit at age 38 like you Jason lol 😆 you definitely get hooked to it .
Thanks for all your great videos 💪❤️
You're welcome. Love doing this stuff! More to come!
This is my first open since I’ve only done CrossFit since Aug of 2023. Thank you helping me prep for this and everything else CrossFit, especially as a master’s athlete myself. I’m hoping to do rx and under 12 mins 😊
You're welcome!! Let me know how it goes!
@@JasonGrubb just finished this 2 hours ago. I didn’t finish, I got 157 reps, I did RX, was banging out the snatches and paced myself on burpees, it was the 2nd set of snatches that killed me. I chose my left arm first and I got gassed on about 9 reps into the 15, which ate into my burpees. However, my first open workout and I’m happy I did it.
@@chanman83 So glad you did it!! Yeah... the round of 15 punched everyone in the face!
Thanks, GOAT, very helpful!!
Happy to help!
Thanks man, great advice🎉
Happy to help!
Great tips! Wish I had watched this before I did it tonight lol. Finished in 9:14 already posted the video on my channel.
Nice work! That’s a great time dude
What did you wish you had done differently, @aronparkerlive? Sub 10 is awesome but I'd love to hear any insights
@@fitgearhunter I might have actually come out a little too hot on the burpees because the round of 15 got pretty slow. I would have forced myself to pick up the dumbbell faster when I was hurting. And maybe a different strategy on the burpee like what Jason shows in his video would have saved a little bit of energy. But even with all of that I maybe could shave 10 seconds so I'm pretty happy with what I got.
@@AronParkerLIVE well, dammit, that changes my goal time because I definitely will not be going as fast as you can haha. What point for you did the grip start to get really tough, or was that much of a significant issue?
Thanks Jason, you are incredible, alot of great info
Thank you!!!
Thanks Jason, I appreciate your content for masters. Good luck with your season.
I'm competing for the first time (40-45), and looking forward. Please continue with your tips and tricks!
Send it!!
Will do!!!!
Great information Jason! Thank you
Any time!
Nice. Love the tips!!!
Great content Jason! Got my first Open this year so great to watch!
Here we gooooo!!!!
Great pieces of advice from a Pro 👌🏻 Thank you!!
Glad it was helpful!
I'm definitely doing step down and up burpees and break up the 21s. Nearly half the work in that round, so it should take nearly half the time. Shooting to finish sub 15😂😂.
My usual is go out hot, get hotter and fall on my face in the last round or two, and a test like this, probably right in the middle and just not finish. So the goal is not to do that. 😂😂 It's one of this years overall goals actually, move slower to get faster. Or as my operator buddies always say, slow is smooth, smooth is fast.
Go even slower than you think!!! You can always go faster later!!
@@JasonGrubb yup. It was hard, and I'm better at burpees than I was last year. Still not good though 🤣🤣.
Keeping it real love it Jas
Thanks!!!!
Thank you for the tips, Jason. Stepping up with the foot closest to the dumbbell first helped me keep a good pace and not redline throughout the workout. Did scaled in 11:12.
Good stuff!
great explanation, great edition
Much appreciated!
@@JasonGrubb my honor Champion!
I followed your strategy and almost finished! Rx 170 tb:13:18 I guess the last 15 burpees could I do faster... but I am 54, I am NOT fit as you guys!
Hey Jason, great tips and love the warmup idea. Will be programming that for my Class Monday morning who will be doing the workout with me. Hope you crush it
Fantastic!
Capped 142 Reps Friday Morning, Retesting Tomorrow at Noon. 47 Years Old, RX. Taking a lot of advice into this one, hoping to break 15.
Good luck!
@@JasonGrubb thanks brother!
@@JasonGrubb 134 Today.. 142 Fri.. It's great because I have no doubts left that I could do that workout any faster right now. Onto 24.2!
@@jac001 Onward!!
Thanks
Welcome
Good advises, and like how easy and it sounds from you 😅😂
Will take from you advises about:
- warming up to be a little bit sweaty and prepare nervous system🙌🏽
- heart rate not down and cold 👍🏽
- burpees effective movement👍🏽
Thanks Jason, wait to see your time at this)
Go get it!!!
Thanks for the strategy and tips and good luck to you! It was very useful until the second round 😋. Then it became like Mike Tyson once said: everybody has a plan untill they get punched in the face… 😅. Still a lot of fun! You have fun as well with this 24.1!
round 2 is a punch for sure!!!!
I have done this workout 4 times. Passing from 177 reps to 13:25, biggest mistake was doing all the 21 reps unbroken
4 times! brutal!!!! But fun to learn from each attempt
Thank you for the tips. I will try to apply that to my workout, but nevertheless what happens when you over pace and need to get back into your rhythm?
Take 5-10 seconds to breathe and reset.
❤
👍
How would one go about setting a good target time for themselves vs Comparing with others?
Think about how long each burpee and db snatch would take you! The add them all together to get a fair range/target. i.e. 4 seconds per burpee, 3 seconds per snatch.
Thanks Jason. So obvious, but honestly have not thought much about strategy before.
Any suggestions whether you should start your snatches with the more dominant side?
Definitely start on the weak side!!!
@@JasonGrubb can I ask why you would start on the weak side?
@@JasonGrubb A good CrossFitter doesn't have a weak side! 🤣
@@reneeferguson3293 I mean obviously!! LOL
@@shanemcgee7405 I would always want to finish the 'toughest' or most fatigued sets with my dominant side for that extra boost.
I completed my first open today, I'm 5 months into my CF journey. I only managed to do the scaled workout. at 15kg because 22.5kg was too much for that many reps.
I got 11min 8secs, I was really pushing hard, not sure I could of done much more but there is an itching feeling that I could of breathed better or stayed lower to the ground on burpees, I may of got maybe 10min 30sec, is it worth redoing it?
Congrats!!! Well done!
3 years into CrossFit, sat waiting to do my 24.1 and debating scaled or not with myself but I simply know I can't move 22.5 at speed for that many reps 😢
@@rosscopeeco69 do whatever you feel is right! You can always repeat if you want too! I’ve decided not to repeat because there’s no point if I can only gain a small bit of time on scaled. I’m going to really train hard this year so next, I can do RX !
Remember to start with “back to the dumbbell !
100%
3:34 Wait.... 9 minute lockout. oh... yeah right.
Ha ha!
It's funny how the various videos for tips directly contradict each other. Stepping up with the outside first vs inside first, etc.
The step up hop is definitely subjective!
@@JasonGrubb just did it and I forgot mostly everything I had planned lol
@@cpy ha ha ha!
7:22 uhh, that's exactly what I'd do. I think that's why you're a games athlete and I'm not.
ha ha!! I think about this stuff alog!