Warmup:

2X:

1:00 minute Row (Easy pace)

10 Barbell Good Mornings

30 Single Unders

10 Iron Crosses

then..

:30/30 Second Pigeon Stretch

:30/30 Second Standing Calf Stretch

:30 Second Cobra Pose & :30 Second Child’s Pose

S/S/S:

Primer for WOD

 

2 Rounds:

200M Row

5 Deadlifts (@ roughly 50% of WOD weight. Add weight on Round 2)

25 Double Unders

 

Rest 2 Min

 

1 Round:

300M Row

10 Deadlifts (@ WOD weight)

50 Double Unders

WOD:

CrossFit Open WOD 24.2

 

20 Min AMRAP:

300M Row

10 Deadlifts (185/125)

50 Double Unders

Video courtesy of The CrossFit Games.

Start seated on the rower with hands off the paddle. At the call of “Go,” row 300 meters. Then complete 10 deadlifts. Finish the round by completing 50 double-unders. Continue the sequence of rowing, deadlifts, and double-unders for 20 minutes. Your score will be the total number of reps completed in 20 minutes.

For a complete breakdown of the movement standards and the official score sheet, click here.

Things to remember: Focus on leg drive in the row before leaning back and finishing with the arms.  Reverse the order coming into the catch. Keep the bar close to the body in the Deadlifts.  Stay in control of the weight. And steady, smooth jump rope work.  Let’s do this!!!

Scaling Options:

Bar weight -> 135/95

If traditional deadlift hurts the back, scale to Sumo Deadlifts or Dual DB Romanian Deadliftss

Dubs -> 50 Single Unders

If Rowing effects the back, can scale to 300M run or 600M Echo Bike

Cool Down:

20 Calf Pedals in Down Dog per leg

 

Sumo Stance Forward Fold – 1 Min

 

Iron Cross – 1 Min per side