Athletes worldwide are taking on the final Open workout of 2024. Just like the previous two weeks, we want to ensure that the workout is adapted to any skill level and all ages and sizes.
Here are some ways you could adjust 24.3 to accommodate a CrossFit Kids class.
[Related: Who Can Win the 2024 CrossFit Open?]
Pre-School and Elementary
Depending on your kids’ ability and the size of the class, you could have them perform thrusters with PVC pipes or light dumbbells. Alternatively, they could even use slam balls for a ground-to-overhead.
For the pulling movements, kids could do ring rows or jumping pull-ups with a box, or you could secure a barbell in the rig with bands so they could do jumping pull-ups off the ground.
As the weight gets heavier and the gymnastics become more technical in the second half of the workout, you could alter the movements as well, not necessarily making them more difficult, but just changing up the challenge. For instance, if kids used a PVC for thrusters for the first five rounds, they could use dumbbells for the last five rounds. If they did jumping pull-ups for the first half of the workout, they could do ring rows for the latter half.
Just like the previous two weeks, you could turn this workout into an EMOM, to keep everyone moving (and resting) at the same time.
Possible scales:
- PVC instead of barbell thrusters
- Dumbbells instead of barbell thrusters
- Ground-to-overhead with slam ball or med ball instead of thrusters
- Ring rows instead of chest-to-bar or bar muscle-ups
- Jumping pull-ups instead of chest-to-bar or bar muscle-ups
- Decrease the time cap and decrease the number of rounds
EMOM Format:
7-Minute EMOM
- Minute 1: 5 thrusters, 5 pull-ups
- Minute 2: 5 thrusters, 5 pull-ups
- Minute 3: 5 thrusters, 5 pull-ups
- Minute 4: Rest
- Minute 5: 5 thrusters, 5 pull-ups *use different variations
- Minute 6: 5 thrusters, 5 pull-ups
- Minute 7: 5 thrusters, 5 pull-ups
Middle School and High School
For the older kids, they can modify the workout by going lighter on the thrusters, but you can encourage them to go heavier on the thrusters with the second rounds of five because it’s fewer reps. They can also alter the equipment and use dumbbells instead.
When it comes to the gymnastics components, encourage them to scale up from whatever they choose for the first five rounds. For instance, they could do jumping pull-ups for the first five rounds but then move to kipping pull-ups for the second five rounds.
This 15-minute time frame is good for this age group. However, you could always alter the rep scheme so they do less work and are more likely to finish, which always feels like a big win, regardless of scaling.
Additionally, this could also be a fun partner workout. You can have them complete four rounds instead of five (each partner completing a round before switching), then rest, and then another four rounds.
The Bottom Line
Have fun with this final workout, and we hope your kids enjoy doing it. The Open is always a time to build memories and instill motivation, comradery, and community. We hope this has been the case for even the littlest athletes in your gym and that they’re more excited than ever to be CrossFit Kids, developing more and more skills year after year.
Featured image: Ambitious Studio
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