The first week of the 2024 CrossFit Open started with a bang. Everyone was lit up with a simple couplet of single-arm dumbbell snatches and burpees over a dumbbell. It was perfect for those training for the Open and those competing in their first Open.
There was much talk about what Workout 24.2 would 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 would be. Pro wrestler and current WWE champion Seth Rollins announced workout 24.2…we are going long!
Open Workout 24.2
20-minute AMRAP (as many rounds as possible):
- 300-meter Row*
- 10 Deadlifts — Men: 185 pounds | Women: 125 pounds
- 50 Double-Unders
*The row counts one rep every 10 meters. Scores are the number of reps achieved within the time cap.
The barbell weight is not heavy, and the deadlift sets are only 10 reps per round. The vast majority can handle that volume. If you are under 5’8″ tall, then you likely won’t enjoy spending the majority of the workout on the rower. Let’s get into the tips for this event:
For the Elites
This is purely a rowing and transitions event for the best of the best. As with all races, examine where your strengths and weaknesses are and hedge against them.
Rowing
You will spend most of the workout on the rower, so be efficient with the work. Don’t kill yourself on the rower; hold a pace that allows you to be consistent for all 20 minutes.
Top male athletes will operate around a 1:45 split; female athletes will be around 1:50. Realize that strength and consistency with your splits is critical. Here’s a hint: a five-second slower split means a three-second slower 300-meter row.
Deadlift
This is the non-existent part of the workout for high-level athletes. These sets will be done unbroken, and the weight is light enough to break the action between rowing and double-unders.
Ensure you don’t move too 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 main goal for the double-unders is to make no mistakes. Some athletes will move fast, but a few misses can lead to frustration. Stay calm and don’t miss.
Transition
Transition time and efficiency are the second most important aspects 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 have to step over the bar, and your travel time between equipment is limited.
Take half a second to lay your rope on the ground in position so you can step into the loop, pick the handles, and go 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 decide your plan. You’ll have to go harder on your strengths to hedge against your weaknesses.
Rowing
If you are a shorter athlete, you are at a disadvantage compared to taller athletes. As such, don’t try to row as if you are taller or have the same split time as a taller competitor.
Going five seconds faster can eat into your conditioning if you aren’t capable and will crush the unprepared over 10 minutes. Slow down a few seconds to save more energy for the deadlifts and double-unders. That’s where you’ll have to make up for lost time.
If you’re a taller athlete, find that good split time you can hold without getting too close to the red line. Use that as much as possible to save for any issues that might happen 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 energy and power in the hamstrings and lower back. Plan on one break at either five or six reps with two to three 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 can. Keep your shoulders and grip relaxed so you don’t fatigue.
If you are hit and miss with double-unders, slow down and relax. Start bounding slower to find 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 are a decent jumper but don’t have a huge capacity, plan to break at 15 or 20 reps, take a quick reset, and get back on it.
If you’re not good at double-unders, ensure you don’t perform too much extra jumping. Instead of doing the old single, single, single, double (i.e., jumping four times instead of once), think about 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 important. Use the transitions as a strategic break to stay as consistent as possible with all your reps. Again, go rower, then rope (placed strategically in a horseshoe position on the ground), then barbell.
Newer CrossFitters
The goal is to have fun and enjoy the process of the Open while testing your fitness. Don’t put big expectations on yourself; play to your strengths and try to hedge against your weaknesses.
Rowing
Don’t kill yourself on the row, even if it may be the easiest of the three movements. With 20 minutes of work, holding your capacity on the row at a level that allows you to play with the other movements is important.
Deadlifts
Depending on your strength, the deadlift may feel heavy. If so, plan on doing small sets or even lift-and-drop-singles to save your back and grip. Hold proper form as much as you can.
Double-Unders
If you’re good at double-unders, go ahead and do them. If you’re hit and miss, relax and take some breaks as you move toward 50 reps. If you’re not good at double-unders, go with the big jump singles or take the scaled route of single-unders instead.
CrossFit HQ has brought another accessible workout to the masses with 24.2. It’s something many CrossFit athletes at all levels can race, compete, and have fun with. Remember, after this, there’s only one more week of the 2024 CrossFit Open, so turn up the music, get with some good friends in your affiliate, and get after it!
Featured Image: @crossfitgames on Instagram
The post Bill Grundler’s Tips for CrossFit Open Workout 24.2 appeared first on BarBend.
