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.

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

Cool Down:

Cross-body Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Wall Figure4 Stretch – 1 Min per side

Pic courtesy of Instagram.

For the first time in Open live announcement history, six-time Fittest Woman on Earth Tia-Clair Toomey will go toe-to-toe with 2023’s third-Fittest Woman on Earth Arielle Loewen in Open Workout 24.3.

In addition to setting the scores to beat, Toomey and Loewen will also compete to win the Rogue Fitness Golden Barbell.

You do NOT want to miss this incredible battle of CrossFit moms.
It goes down at 11:30 local on Thursday!

Warmup:

1:00 Jump Rope

50’ L-arm KB Front Rack Walk

50’ R-arm KB Front Rack Walk

1:00 Jump Rope

50’ L-arm KB OH walk

50’ R-arm KB OH walk

:20 Hollow Hold

1:00 Ski Erg

WOD:

EMOM 24:

Min 1 – 1100′ KB Waiter’s Walk Farmer’s Carry Combo* (35/25)

Min 2 – 50 Double Unders

Min 3 – : 20 L-Side Plank + :20 R-Side Plank

Min 4 – 10/8 Cal Ski Erg

*Switch arms at the 50’ mark

Video courtesy of Train FTW.  Quick demo of the Waiter Walk Farmer Carry Combo.

Make your goal today to finish each minute’s work in about 40 seconds.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 55/35)

Dubs -> 150 Single Unders

Cool Down:

Calf Stretch on rig/wall – 1 Min per side

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation

Warmup:

1:00 Row

10 Kneeling Lat Stretches

10 Iron Crosses

10 Bow to Bends

10 Squat 2 Stands

1:00 Row

On rig – Complete 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or harder Ring Rows

S/S/S:

10 Min to set Max Weight – Weighted Pull Ups

Video courtesy of Paradiso CrossFit.  Some variations for weight pull ups.

Always look to get stronger in the strict versions of movements.  That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced.  Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up.  If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.

WOD:

5 Rounds For Time:

15 Pull Ups

250/225m Row

-14 Min Cap

Video courtesy of WOD Prep.

Today’s WOD looks super-simple, right? Usually the first sign that it’ll beat you up pretty bad 😊  But, we have an idea on how long these row pieces will take from what we did last week in 24.2, so aim for about a minute each round for that. For the pull ups, look to make them as smooth as possible.  Don’t try to muscle your way through.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Cross Body Lat Stretch – 1 Min per side

Banded hamstring stretch – 2 min per side

Warmup:

3X:

200M jog

10 Hollow Rocks

10 Scorpion Stretches

6 Box Step overs

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

S/S/S:

Every 2 Min for 6 Sets:

1 Power Clean

1 Front Squat

1 Squat Clean

1 Split Jerk

Star light and (45% of 1RM) and work up to a medium weight.  Focus on technique (fast elbows, good snap to the hips, tight core in the squats)

Video courtesy of CrossFit Exalt.

Today’s Clean Complex is not meant to get heavy (unlike what happened to the guy in the video).  Focus more on keeping perfect position in each lift Make sure to get the violent hip extension in the cleans and jerk.  Make sure the core stays tight and elbows stay high in the squats.

WOD:

3 Rounds For Time:

400M Run

30 Ab-mat Sit Ups

20 DB Floor Press (50/35)

10 Dual DB Box Step overs (50/35) (24”/20”)

Videos courtesy of Marcus Filly and Misfit Athletics, respectively.

While I do want you to go fast through this WOD, be careful in the Floor Press to NOT slam your elbows into the ground.  Also, on the box step overs, however you get over the box is up to you, but I would suggest a lateral type of step over.

Scaling Options:

Run -> 500M Row

Sit Ups -> Feet anchored (ELITE: GHD)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Box height -> 20/16 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 min

Warmup:

1:00 Bike

Walking Lunge 30’

Side Lunge 30’ and back

Inchworm 30’

Bear crawl 30’

10 KB Deadlifts

5 Russian Swings

5 Goblet Squats

5 American KB Swings

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Knee Raise, Kipping Knee Raise

WOD:

25 Min AMRAP:

50′ Walking Lunge

25 American KB Swings (55/35)

12 Toes 2 Bar

50′ Walking Lunge

25 KB Goblet Squats (55/35)

12 Toes 2 Bar

Wait 5 min before doing finisher…

Video courtesy of The Barbell Physio.

Today’s AMRAP, while plentiful in movement, today I want you to make your focus in the Toe2Bars that of pushing your palms towards the ground rather than your legs up in the air. What I mean here is on the hollow part of your kip, make sure you press down on the bar as you push back from the bar as well.

FINISHER:

Every 2 Min complete…

:30 Max Cal Echo Bike

Repeat for a total of 5 sets

Score = Lowest round

For the Finisher, we’re looking for all-out effort on the Echo bike for those full 30 seconds.  Then, take the remaining time to let the heart rate come back down before doing it all over again.  Remember, your score here is your slowest round, so aim to keep your speeds pretty consistent in each round.  Will it look something like the below video (courtesy of The CrossFit Games)

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Toe2Bar -> Kipping Knee Raise -> Strict knee Raise, Laying Toe2Rig

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min

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

Pic courtesy of Instagram. Two-time Fittest Man on Earth Justin Medeiros and four-time CrossFit Game athlete Colten Mertens will face off in the live announcement of Open Workout 24.2, presented by GOWOD.  It goes down Thursday at 1pm local.

Warmup:

1:00 Bike – EZ pace

10 Backwards lunges

10 dual DB bent over rows

1:00 Ski Erg – Med pace

10 Forward lunges

6 Alt Renegade Rows

:30 Bike Sprint

:30 Ski Erg Sprint

WOD:

36 Min EMOM:

Min 1 – 9/6 Cal Echo Bike

Min 2 – 6 Dual DB Bulgarian Split Squats per leg

Min 3 – 8/5 Ski Erg

Min 4 – 10 Alternating Renegade Rows

DB weight = Athlete’s choice.  Not looking for heavy, but challenging.

Videos courtesy of STRYK and CrossFit Hubtown, respectively.

Today, know going in that this WOD is long.  Going at a fast pace your first few minutes will result in a LOT of heavy breathing after the 20-min mark.  Try to finish the work in roughly 30 seconds each round. As stated above, the DB weight should be challenging, but not overly heavy.  You got 24.2 tomorrow!

Scaling Options:

Cals on bike and rower -> scale to number you can complete in no more than 15 seconds

Cool Down:

Couch Stretch – 1 min per side

Iron Cross – 1 Min per side

Warmup:

1:00 jump rope

10 Cobra to Down Dog

5 Cobra to Hip Snap

Seal Walk 30’

Walking Lunge 30’

Inchworm to hollow 30’

Spider-man Lunge 30’

10 Huggers

Barbell warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk.  Then, move the bar to a bench and perform  2 sets of 5 of bench press, then start working up to weight for Strength piece

S/S/S:

Bench Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting the Bench Press this cycle before we re-test our 5X5.  Today, the goal is a heavy set of 5, followed by a heavier set of 4, then and even heavier triple, then a heavy double.  We finish with the heaviest single you can hit for the day.  If that happens to be a new 1RM, sweet.  If not, go as heavy as your body will allow for today.

WOD:

17 Min AMRAP:

10 Shoulder to Overhead (115/80)

12 Bar Facing Burpees

 *After Each Round, Reps of 30-40-50-60-30-40-50-60-etc of Double Unders

Video courtesy of Mayhem Athletics.

As with all AMRAPs, never look to get into a sprint pace from the word go on these.  Rather, make each movement smooth and almost effortless, so you can keep that pace almost all the way through.  Only look to put on the gas the last couple of minutes to get one or two additional rounds in. Don’t forget to add 10 additional dubs at the end of every round.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Burpee over bar -> Burpee to bar step-over

Cool Down:

Doorway Stretch – 1 min per side

Thread the Needle – 1 Min per side

Warmup:

1:00 row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 row

10 Hollow Rocks

10 Superman

10 Alt V-Ups

10 Squat to Stand

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups, 3 jump to kipping pull ups

Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

2,2,2,2

Increase weight ea set

Video courtesy of Untamed Strength.

Last time hitting the pause deadlift this cycle before we re-test our 5X5.  This week, we’re sticking with heavy double.  Increase weight each time, and finish the last set with the heaviest weight you are able to handle for 2 touch-and-go reps.  Once again, make sure you don’t lose tension while performing the pause on each rep.

WOD:

For Time:

15 Chest2Bar Pull Ups

20 Ab-Mat Sit Ups

250M Row

12 Chest2Bar Pull Ups

20 Ab-Mat Sit Ups

500M Row

10 Chest2Bar Pull Ups

20 Ab-Mat Sit Ups

750M Row          

-15 Min Time Cap

Video courtesy of Train FTW.

Today’s triplet will see one movement increase in distance each time you do it, one movement decrease in reps every time you hit it, and one movement that stays the same. Make the goal with the Chest2Bar Pull ups to be to increase pace on each subsequent set.

Scaling Options:

Chest2Bar -> Chin above Pull Up -> Banded Strict Pull Up -> Buddha Pull Ups, Supine Ring Rows -> Ring Rows (ELITE: Muscle Ups)

Ab mat sit ups -> feet anchored (ELITE: GHD sit ups)

Cool Down:

Wall Figure-4 – 1 Min per side

Video courtesy of Fitness Pain Free

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of Pintrest.  Anyone feel like this after 24.1?  No?  Just me?…Cool…

Warmup:

Spider-Man Lunge 30’

Heel2Toe 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

10 PVC Pass thrus

10 PVC OHS

PVC prayer stretch :30 per side

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Then…

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, OHS, Behind the neck Snatch-Grip Push Press,  hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin. Prior to WOD, do the following with an empty bar: 5 Good mornings, 5 back squat, 5 Elbow Rotations, 5 Front Squats. Then, move hands to Clean Grip with the bar in the high hang, perform 3 reps of:  dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean

S/S/S:

Snatch Complex:

Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch

With a running clock:

From 0:00-5:00, do 3 @70%

From 5:00-10:00, do 2 @75%

From 10:00-15:00, do 2 @80%

%s Based off 10 Jan 1RM

Video courtesy of Bredni Roque.

Last time hitting our Snatch Complex this cycle before our Oly re-test.  %s go up, so stay tight!

WOD:

For Load:

1 Power Snatch

2 Overhead Squats

3 Behind the neck Snatch Grip Push Presses

4 Front Squats

5 Hang Power Cleans

Repeat for a total of 5 sets. Increase weight with each set. Rest as needed between sets.

The bar can only be rested in the crease of the hips, behind the neck, in front rack, or in the grip until the last hang power clean is completed for each set.  If you have to put it down, start the whole set over again.  Score = heaviest successful set.

Video courtesy of Train FTW. Quick demo of the Snatch Grip BTN Push Press.

So, this one running similar to the Bear Complex, except you add one more rep to each movement as you go through.  So, begin with one Power Snatch, then keep the bar locked out OH, and perform 2 Overhead Squats, then gently bring the bar to the back, keep the hands at Snatch Grip and perform 3 BTN Snatch Grip Push Presses, then bring the bar to the front rack, bring the hands closer to the shoulders, perform 4 Front Squats, and lastly, knock out 5 hand Power Cleans. Here’s the kicker, once the bar starts moving, you can’t let go of it.  You can rest the bar in any of the between positions (on your back before you start the BTN Push Press, in the Front rack before you do the Front Squats, or in the crease of your hip before you do the hang power cleans).  But, should you have to put the bar down before you finish the complex, you have to start that set over.  Rest as much as you need between attempts.

Cool Down:

Tabata roll out – Spend 20 seconds rolling on one body part, take 10 second break, move on to next body part.  Repeat this process until entire body has been rolled out.