Bill Grundler’s Tips for CrossFit Open Workout 24.2

The first week of the 2024 CrossFit Open began with a bang. Everyone was lit up with a straightforward couplet of single-arm dumbbell snatches and burpees over a dumbbell. It was perfect for those training for the Open and people competing of their first Open.

There was much discuss what Workout 24.2 could be. CrossFit General Manager of Sport Dave Castro posted a video of a shuffleboard puck knocking over a tiny chess-piece pawn on social media. The message was that the workout would “take out the little guy.”

The masses and CrossFit broadcast crew descended on two-time Fittest Man on Earth® Justin Medeiros‘ “shred shed” to see what the second Open workout could be. Pro wrestler and current WWE champion Seth Rollins announced workout 24.2…we’re going long!

Open Workout 24.2

20-minute AMRAP (as many rounds as possible):

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The barbell weight will not be heavy, and the deadlift sets are only 10 reps per round. The overwhelming majority can handle that volume. If you might be under 5’8″ tall, you then likely won’t enjoy spending the vast majority of the workout on the rower. Let’s get into the guidelines for this event:

For the Elites

This is only a rowing and transitions event for the perfect of the perfect. As with all races, examine where your strengths and weaknesses are and hedge against them.

Rowing

You will spend a lot of the workout on the rower, so be efficient with the work. Don’t kill yourself on the rower; hold a pace that means that you can be consistent for all 20 minutes.

Top male athletes will operate around a 1:45 split; female athletes shall be around 1:50. Realize that strength and consistency together with your splits is critical. Here’s a touch: a five-second slower split means a three-second slower 300-meter row.

Deadlift

This is the non-existent a part of the workout for high-level athletes. These sets shall be done unbroken, and the burden is light enough to interrupt the motion between rowing and double-unders.

Ensure you don’t move fast, as a sloppy range of motion can receive a no-rep. Get your shoulders behind the bar and ensure your knees and hips are locked out.

Double-Unders

The essential goal for the double-unders is to make no mistakes. Some athletes will move fast, but a couple of misses can result in frustration. Stay calm and don’t miss.

Transition

Transition time and efficiency are the second most significant features of the workout. Set up the rower with the rope right next to it and the bar right next to the rope. This setup ensures you don’t should step over the bar, and your travel time between equipment is restricted.

Take half a second to put your rope on the bottom in position so you possibly can step into the loop, pick the handles, and go along with the rope behind your legs. This will decrease any hang-ups or tangles.

The Everyday CrossFitter

Be honest about finding your strengths and weaknesses and judge your plan. You’ll should go harder in your strengths to hedge against your weaknesses.

Rowing

If you might be a shorter athlete, you might be at an obstacle in comparison with taller athletes. As such, don’t attempt to row as when you are taller or have the identical split time as a taller competitor.

Going five seconds faster can eat into your conditioning when you aren’t capable and can crush the unprepared over 10 minutes. Slow down a couple of seconds to save lots of more energy for the deadlifts and double-unders. That’s where you’ll should make up for lost time.

If you’re a taller athlete, find that good split time you possibly can hold without getting too near the red line. Use that as much as possible to save lots of for any issues that may occur on the double-unders.

Deadlifts

If you’re a stronger athlete, get through this set unbroken. If this weight is decently heavy, break it up early to save lots of energy and power within the hamstrings and lower back. Plan on one break at either 5 – 6 reps with two to a few seconds of rest and no more.

Double-Unders

If you’re good at double-unders, grab that rope and get through these as quickly as you possibly can. Keep your shoulders and grip relaxed so that you don’t fatigue.

If you might be hit or miss with double-unders, decelerate and chill out. Start bounding slower to search out the tempo of the rope and fall into that good timing between the jump and the swing.

If you miss the rope and trip up, don’t get frustrated. If you might be an honest jumper but don’t have an enormous capability, plan to interrupt at 15 or 20 reps, take a fast reset, and get back on it.

If you’re not good at double-unders, make sure you don’t perform an excessive amount of extra jumping. Instead of doing the old single, single, single, double (i.e., jumping 4 times as a substitute of once), take into consideration doing one big jump and winging the rope under you twice. It’s not fast, but you’ll save your calves over the 20 minutes.

Transitions

Just as with elite athletes, the positioning of the equipment is very important. Use the transitions as a strategic break to remain as consistent as possible with all of your reps. Again, go rower, then rope (placed strategically in a horseshoe position on the bottom), then barbell.

Newer CrossFitters

The goal is to have a good time and luxuriate in the means of the Open while testing your fitness. Don’t put big expectations on yourself; play to your strengths and check out to hedge against your weaknesses.

Rowing

Don’t kill yourself on the row, even when it stands out as the easiest of the three movements. With 20 minutes of labor, holding your capability on the row at a level that means that you can play with the opposite movements is very important.

Deadlifts

Depending in your strength, the deadlift may feel heavy. If so, plan on doing small sets and even lift-and-drop-singles to save lots of your back and grip. Hold proper form as much as you possibly can.

Double-Unders

If you’re good at double-unders, go ahead and do them. If you’re hit or miss, chill out and take some breaks as you progress toward 50 reps. If you’re not good at double-unders, go along with the massive jump singles or take the scaled route of single-unders as a substitute.

CrossFit HQ has brought one other accessible workout to the masses with 24.2. It’s something many CrossFit athletes in any respect levels can race, compete, and have a good time with. Remember, after this, there’s only yet another week of the 2024 CrossFit Open, so turn up the music, get with some good friends in your affiliate, and get after it!