{"id":14065,"date":"2024-03-01T13:05:26","date_gmt":"2024-03-01T12:05:26","guid":{"rendered":"https:\/\/www.relentlessmethod.com\/?p=14065"},"modified":"2024-03-01T13:06:09","modified_gmt":"2024-03-01T12:06:09","slug":"max-your-crossfit-open-24-1-performance-with-scott-panchik","status":"publish","type":"post","link":"https:\/\/www.relentlessmethod.com\/sv\/max-your-crossfit-open-24-1-performance-with-scott-panchik\/","title":{"rendered":"Max your CrossFit Open 24.1 performance with Scott Panchik"},"content":{"rendered":"
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Alright 24.1 is a classic format of 21-15-9 of Dumbbell\u00a0Snatches and Lateral burpees. 180 reps in total.<\/p>

About +70% of the time on the workout will be spent on the Burpees so the money should be on them. Let’s break it down.<\/p>

Burpees<\/b>
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– Make a chalk mark where you will be putting your hands and the dumbbell so you end up with the feet in line with the dumbbell on every rep.<\/span><\/p>

– If you step up, try to stay low and use the outer leg on every rep if you have the coordination and flexibility.<\/p>

– Even though both feet must be in the air a two foot take off or landing is not required. Watch Kristin Holtes performance.<\/p>

Dumbbell\u00a0Snatches<\/b><\/p>

– The most important part is to stay relaxed and breath through these. If you aim for a top performance then you need to pull it downward as well.<\/p>

Some analysis and goal setting<\/b><\/p>

We figure that the top scores will be around 6 minutes for both male and females.<\/p>

The 99th percentile is typically at 85% capacity from the top which makes the top 1% time around 7 minutes.<\/p>

The 75th percentile is typically at 70% of the top performances so a time sub 9 minutes might be expected here. Especially true given that the movements have very low complexity ie anyone can do it.<\/p>

Beginners<\/span><\/strong><\/p>

You are participating and might have a goal to complete it under the timecap.<\/p>

– Divide each movement in sets of 2-3 with 7-10s on the clock rest in between.<\/p>

– Step the burpees both down and up.\u00a0<\/p>

Intermediates 75th percentile<\/span><\/p>

– Rest briefly in the top on the snatches and make this movement the resting portion of the workout.<\/p>

– Step up the burpees.<\/p>

– Keep moving at all costs<\/p>

99th percentile<\/b><\/p>

– Stay composed on the 21 round, the burpees should feel easy on the second 21 round.<\/p>

– Push it on the 15 round<\/p>

– Pull the DB to the floor<\/p>

– Draw energy from your community on the round of 9 and finish strong<\/p>

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https:\/\/www.youtube.com\/watch?v=I9WYkcUYvz4 Alright 24.1 is a classic format of 21-15-9 of Dumbbell\u00a0Snatches and Lateral burpees. 180 reps in total. About +70% of the time on the workout will be spent on the Burpees so the money should be on them. Let’s break it down. Burpees – Make a chalk mark where you will be putting your […]<\/p>","protected":false},"author":709,"featured_media":14067,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[54],"tags":[],"class_list":["post-14065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-relentless-ai"],"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-04-27 10:17:07","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"_links":{"self":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts\/14065"}],"collection":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/users\/709"}],"replies":[{"embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/comments?post=14065"}],"version-history":[{"count":10,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts\/14065\/revisions"}],"predecessor-version":[{"id":14076,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/posts\/14065\/revisions\/14076"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/media\/14067"}],"wp:attachment":[{"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/media?parent=14065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/categories?post=14065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.relentlessmethod.com\/sv\/wp-json\/wp\/v2\/tags?post=14065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}