CrossFit Open Workout 24.2 has been released. It’s a far cry from Week 1’s deadly combination of single-arm snatches and burpees.
This workout was revealed by current WWE World Heavyweight Champion Seth Rollins during a live announcement of the 2nd CrossFit Open in 2024. This wrestler has competed in CrossFit’s Open for the past 12 years, and Dave replaced his Castro in his second test (his 20-minute AMRAP of rows, deadlifts, and double-unders) in that Shared in glory.
Two-time fitness man on the planet Justin Medeiros and fan favorite Kolten Mertens were the first to test it out at Medeiros’ home gym, and their efforts were streamed live on television. crossfit games website and YouTube channel.
Scroll down to see how to perform CrossFit Open Workout 24.2 and find out how to get the best score with top tips from experienced CrossFit coaches and directors. PZL programming Alex Conroy.
How to do CrossFit Open Workout 24.2
As many repetitions as possible in 20 minutes (AMRAP):
- 300m row
- Deadlift x10 (Men 185 lbs/83kg, Women 125 lbs/56kg)
- Double under x 50
CrossFit Open Workout 24.2 is much easier to understand than last week’s confusing twist on CrossFit’s popular 21-15-9 format.
A 20 minute AMRAP consisting of 300m rowing, 10 deadlifts, and 50 double unders. Complete as many rounds and repetitions of this sequence as possible in 20 minutes and that’s your score. In the rower he is worth once for every 10 meters he advances. Simple.
How to do CrossFit Open Workout 24.2 Scaled
As many repetitions as possible in 20 minutes (AMRAP):
- 300m row
- Deadlift x10 (Men: 135 lbs/61kg, Women: 95 lbs/43kg)
- Single under x 50
The scale version of the CrossFit Open workout 24.2 is very similar to the RX one. It’s still 20 minutes of AMRAP and you’ll be facing rows, deadlifts, and skips.
The only changes are that you use a lighter barbell (135 lbs/61kg for men, 95 lbs/43kg for women) and perform single unders instead of double unders.
In the “basic” version of the test, the workouts are again slightly modified. He performs his AMRAP for 20 minutes in which he performs 30 strokes on the rower, 10 deadlifts, and 50 single unders or jumping jacks.
The listed deadlift weight is 75 lbs / 34 kg for men and 55 lbs / 25 kg for women.
However, the CrossFit Games website states that this load is a “recommended starting point” and that athletes completing workouts in the foundation division are “free to increase or decrease the load as their skill level allows.” Masu.
How to get a good score on CrossFit Open Workout 24.2
By CrossFit Open standards, this is a long workout. It’s important to approach this test with a plan of action, as you won’t be able to stay at full capacity for 20 minutes.
To solve this, I asked PZL programmingWe asked head CrossFit coach Alex Conroy to give us some advice on how to get the highest score possible.
- “This workout isn’t about winning the first round. It’s about finding a pace that’s a little uncomfortable but stickable. Remember, 20 minutes is a long time.”
- “Try to keep your pace consistent. Don’t fall into the trap of trying too hard and sitting with your hands on your knees. Before you know it, you’ve lost 45 seconds. So, save the big push until last.”
- “There are a lot of transitions, so keep these smooth to save precious seconds. Unroll the rope properly after each set of double unders and neatly trim the foot straps on your rowing machine at the beginning of each round. Don’t stress about tightening the straps sometimes, you’re just playing around with this.”
- “The rowing machine is where you’ll be spending most of your time during this workout. For 300 meters or more, you can hold a 500 meter split of 1 minute 35 seconds instead of a 500 meter split of 1 minute 55 seconds. , Huge But it’s true that your heart rate will spike and you’ll be tired for the rest of your workout.
- “My immediate instinct after watching this training was to aim to row at a 500m split pace a few seconds slower than my 2km pace.”
- “Relax your grip on the low during the recovery phase of each stroke.”
- “The deadlift load is neither too heavy nor too light. It can involve many repetitions, and when combined with rowing, it puts a lot of stress on the muscles of the posterior chain. [To limit fatigue] Make sure you warm up well and focus on moving well overall. ”
- “Whether it’s a deadlift or a double-under, don’t let yourself fall into a state of collapse. Instead, plan to break out of these movements early if necessary, and use your judgment to do so.”
- “Control your breathing throughout. With intention, take a breath or two as you step off the rower and move to the barbell, and do the same in front of the ropes.”
What is a good score for CrossFit Open Workout 24.2?
According to the CrossFit Open leaderboard at the time of writing, the first recorded scores for CrossFit Open Workout 24.2 were Justin Medeiros’ 930 and Kolten Mertens’ 922.
“Both fighters completed over 10 rounds, with Medeiros’ first round taking 1 minute 46 seconds and the second round finishing in 3 minutes 35 seconds.” PZL programming Head coach is Alex Conroy.
However, unless you’re planning a trip to Fort Worth, Texas for the CrossFit Games this summer, you might want to set your goals a little lower.
“For us mere mortals, a surefire score would be five to seven rounds,” Conroy said. [the cut-off was raised to 25 per cent for the 2024 season], it is expected that 8 or more rounds will need to be considered. ”
CrossFit Open Workout 24.2 Submission Deadline
To submit your score for CrossFit Open Workout 24.2, please submit it by Monday, March 11th at 5:00 pm PT (1:00 am PT on Tuesday, March 12th). You can rerun the workout and resubmit your scores as many times as you like until this deadline.
To participate in our annual online fitness competition, you must first: Register for open, costs $20. You can then submit your scores to his online leaderboard.
If you work out at a CrossFit affiliated gym, submitting your scores is easy. Just add it to the leaderboards via the CrossFit Games app or his website and be verified by the affiliate manager of the site you complete.
If you’re not training at a CrossFit affiliated gym, you’ll also need to film yourself completing your workout. Videos must be uploaded to popular hosting sites such as YouTube or Vimeo. You will then be asked to enter the link when you add your score to the CrossFit Games app or website.
Your video may be evaluated by the CrossFit internal review team, who may approve, change, or disable your score based on whether it meets the criteria set for your workout.
The Wodproof app comes with templates for each CrossFit Open test, including an on-screen timer, so it’s the easiest way to film your workouts.
