Warmup:
2X:
1:00 minute Cardio of Choice (increase intensity in Round 2)
10 Kneeling Lat Stretch per side
:30 Dual Barbell Front Rack Stretch – See video below, courtesy of CrossFit City Line
5 Scap Pull Ups
5 Beat Swings
5 Kip Swings
5 Barbell Front Squats
5 Barbell Strict Presses
S/S/S:
Primer for WOD:
1 Round:
5 Thrusters @ Light weight
3-5 Bar Pull-Ups (or Jumping Pull Ups)
Rest 1:00 minute
1 Round:
5 Thrusters at Weight 1
3 Chest To Bar Pull-Ups (or jumping chest2bar pull ups)
Rest 1:00 minute
1 Round:
3 Thrusters @ Weight 2
2-3 Bar Muscle-Ups (or chin-above pull ups)
Rest 5:00 minutes before beginning 24.3
WOD:
CrossFit Open 24.3
All for Time:
5 Rounds of:
10 Thrusters, Weight 1
10 Chest-to-Bar Pull-Ups
Rest 1 minute, then:
5 Rounds of:
7 Thrusters, Weight 2
7 Bar Muscle-Ups
Time cap: 15 minutes
Men: Bar Weight 1 – 95, Bar Weight 2 – 135
Women: Bar Weight 1 – 65, Bar Weight 2 – 95
Videos courtesy of The CrossFit Games. It’s here! Last WOD of the 2024 CrossFit Open!
For Movement Standards, Scale Options, and the official score sheet, click here.
| QUICK START:-Start under the pull-up bar.
-At “Go,” move to the barbell and complete 10 thrusters at the lighter weight. -Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds. -After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute. -Return under the pull-up bar. After the 1-minute rest, move to the barbell. -Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups. -Time stops at the completion of the last bar muscle-up. NOTES: -Start the timer at “Go.” The timer DOES NOT STOP during the 1-minute rest. -The barbell MUST be placed at least 5 feet away from the pull-up bar for safety. -Athletes may have assistance changing the barbell load or two bars may be used. -If time-capped, your score will be the total number of reps completed. -A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups. If you do not complete the workout before the time cap, this is your tiebreak time. The athlete who completed the first 5 rounds the fastest wins the tie. -If the workout is completed before the time cap, there is no tiebreaker. |
So, take this WOD one piece at a time, don’t worry about the end. It’ll be there. Listen to you body and break up the reps as needed to allow you to keep a pretty consistent pace through the 15 min
Some good tips:
Scaling Options:
Bar weight -> weight 1: 65/45, weight 2: 95/65 -> as needed
Chest2Bar -> Jumping Chest2Bar (see score sheet for standards) -> jumping chin-above pull ups
Bar Muscle Ups -> Chin-above pull up -> Banded pull ups -> ring rows
Joint Strike CrossFit 