CrossFit Open Workout 24.3 is fast approaching, and thrusters are making a predictably scary comeback in the final week of competition. The workout was revealed by Jocko Willink, a former Navy SEAL turned author, podcaster, and entrepreneur, during a presentation on the CrossFit Games YouTube channel.
After the announcement, CrossFit Games athletes Ariel Rowen, Roman Krenikov, Jay Crouch, and Sidney Wells first tackled their third CrossFit Open test. All candidates except Rowen were drafted at the last minute after Tia-Claire Twomey-Orr was sidelined with a wrist injury. The six-time champion completed his training over the weekend and plans to compete in the 2024 CrossFit season.
Read on to learn how to perform CrossFit Open Workout 24.3 and use our top tips and tricks to get a great score. PZL programming CrossFit head coach Alex Conroy.
What is CrossFit Open Workout 24.3?
Time for 5 rounds:
- 10 thrusters (95 lb/43 kg for men, 65 lb/29 kg for women)
- Chest to bar pull-ups x 10
1 minute rest, then 5 rounds time:
- 7 thrusters (135 lb/61 kg for men, 95 lb/43 kg for women)
- Bar muscle up x 7
Compared to the rest of the 2024 CrossFit Open, this workout is anything but accessible. Work through 5 rounds of 10 thrusters and 10 chest-to-bar pull-ups, take a mandatory 1-minute break, then do 5 rounds of heavier weight 7 thrusters and 7 bar muscle-ups. Proceed to
There is a time limit of 15 minutes. If you do not complete the workout and reach the same number of reps as the other athlete, the time it takes you to complete the first section will be used as your tie-breaking score.
How to Do a CrossFit Open Workout 24.3 Scale
Time for 5 rounds:
- 10 thrusters (65 lb/29 kg for men, 45 lb/20 kg for women)
- 10 chest-to-bar jump pull-ups
1 minute rest, then 5 rounds time:
- 7 thrusters (95 lb/43 kg for men, 65 lb/29 kg for women)
- Chin over bar pull-ups x 7
The scale version of CrossFit Open workout 24.3 uses the same format as the RX version. The only differences are using a lighter barbell for the thrusters, replacing chest-to-bar pull-ups with chest-to-bar jump pull-ups, and replacing bar muscle-ups with over-the-chin bar pull-ups. .
In the basic version of the workout, everyone performs the first round of thrusters using sticks. In the second round, men will use a 45lb/20kg barbell and women will use a 35lb/15kg barbell. Chest-to-bar pull-ups are performed in place of bent-over rows using a 45 lb/20 kg barbell for men and 35 lb/15 kg for women. Next, replace bar muscle-ups with push-ups.
For all weights in the basics category, CrossFit says: “Load is the recommended starting point. If you have completed all of the tests in the basic division, you are free to increase or decrease the load as your skill level allows.”
CrossFit Open Workout 24.3 Performance Criteria
This is a challenging workout. Don’t make it even harder by piling on costly no-reps. After all, who needs more thrusters in their life? Take a look at the CrossFit exercise standards below to make sure you’re performing each exercise correctly throughout the RX. and Scaled Department. That way, you’ll be happy with the judges and, more importantly, get the highest score possible to get away from the 24.3.
thruster
- The waist crease should pass below the knees in a squatting position.
- At the top of the rep, your hips, knees, and arms should be fully extended. This is the point at which the person in charge is evaluated.
- Each round should start with the barbell on the floor. It is allowed to squat and clean the first repetition to save time, but this is not required.
- You cannot rebend your knees during the squat and part of the press movement. In practice, this means that you cannot perform a jerk or push press after a front squat.
chest to bar pull-ups
- All grip types are allowed.
- Each rep should begin with your arms fully extended and your feet not touching the floor.
- Your chest must be touching the bar “at or below your collarbone” for a rep to count.
- You can use variations of strict, kipping, or butterfly pull-ups.
bar muscle up
- Each rep should start with arms fully extended and feet off the floor.
- During the kipping portion of the movement, your feet should not rise above the pull-up bar.
- If any part of your arm other than your hands touches the pull-up bar, you will do no reps. It is also prohibited to release your hands and rest on your upper body at the top of the rep.
- A rep is assessed when your arms are locked out and your shoulders are directly over or slightly in front of the pull-up bar.
Jump pull-ups from chest to bar
- When standing upright, the pull-up bar should be at least 6 inches above the top of your head.
- You can use weight plates, boxes, or other stable surfaces to get closer to the pull-up bar if needed. But only as long as the tops of their heads are at least 6 inches apart when standing upright on a surface.
- Your arms should be fully extended at the bottom of each rep.
- The reps are counted when your chest touches your collarbone or the pull-up bar below your collarbone.
chin over bar pull ups
- Start with your arms fully extended and your feet off the floor.
- The rep is credited when your chin is on the pull-up bar.
- You may be given a no rep if you begin the rep with your arms bent or if you “do not break the horizontal plane of the pull-up bar with your chin.”
CrossFit coach talks about how to get high scores
To help you get the best score on CrossFit Open Workout 24.3, we asked you: PZL programming We asked head coach Alex Conroy to share his top tips for tackling this test. He says there are two types of people who try his RX version of this workout: those who are used to the gymnastics element and those who are less familiar with the gymnastics element, and there are different types of people. states that a different approach needs to be taken.
Type 1: Comfortable gymnastics
- Try not to break the first round of thrusters. Increase your speed and pull the bar down if you know you can, or pause at the top and take a breather before continuing again.
- Once you’re on the rig, perform uninterrupted pull-ups from your chest to the bar. If this is your strength. However, there will be a lot of muscle ups to do at the bar later, so don’t forget to break up the muscle ups you do at the bar to make them last longer.
- There’s nothing wrong with pacing the first section. This is definitely a trap and you can easily get drawn into the race and fall apart in the second section.
- When it’s time to rest, choke up and stand tall, opening your lungs and calming your breathing.
- Treat the second thruster with respect and divide the thrusters into smaller sets if necessary.
- Jumping onto a rig for bar muscle-ups doesn’t feel very pleasant. Your quadriceps muscles will be stimulated and your grip will be tight. Focus on using your hips efficiently. Don’t fail here.
Type 2: Not good at gymnastics
- This is a detour away from the accessibility of Weeks 1 and 2. Stay focused throughout your workout to maximize the results you can achieve. If this means splitting the thrusters into two or three smaller sets (6 and 4, or 2 sets of 4 and 3), then do it.
- Approach gymnastics in a way that suits you. In singles, you’ll be doing chest-to-bar pull-ups, but each time you do one, you’ll move up the leaderboard, so stay focused on the next rep.
- If you can get through part 1 of this workout, you’re great. Then, just by chipping away at the heavier thrusters, the magic of opening might give you that initial bar strength boost.
How to warm up for CrossFit Open Workout 24.3
One of my teachers at my old school used to tell me this every week. “If you fail to prepare, prepare to fail.” This also applies to open training, and the last part of the preparation should always include a comprehensive warm-up. Luckily, the team at mobility app Pliability has put together some moves to help you prepare your body for the 24.3.
1 PVC outer rotation
- Stand upright holding one end of the PVC pipe in your right hand.
- Raise your right elbow so your upper arm is parallel to the ground and the pipe hangs outside your left arm.
- Grasp the bottom of the pipe with your left hand and slowly pull it along your entire body, rotating your right forearm to the right.
- Hold this position and breathe in for about 30 seconds.
- Repeat on the other side. Do this for two rounds with each arm.
2 90/90 hip rotation
- Begin sitting on the floor with one leg in front of you, one leg out to the side, and your knees almost at right angles, as shown in the photo above. This is called the 90/90 position.
- Lift both knees so that they are facing upwards, then lower them to the opposite side. At this time, twist your torso so that your legs are facing the side. You should feel a stretch in your lower back and lower back.
- Place your hands on the floor behind you for stability.
- Continue moving slowly from side to side for 90 seconds.
3 can squat
- From a standing position, thrust your hips back, keep your back flat, and reach out to grasp your toes.
- From here, push your knees outward and lower your hips into a full squat position. The torso should now be upright.
- To return to standing, first raise your hips and feel a deep stretch in your hamstrings, then straighten your knees. Your back should remain flat at this stage as well.
- Repeat this sequence for 90 seconds, aiming to sink deeper into the squat with each repetition.
4 Y wall with thoracic expansion
- Stand facing a wall with your forearms raised and upright, flush against the wall.
- Hold the band in both hands, hold it at chest height, and hold your hands wider than shoulder width apart.
- Pull your shoulder blades back and forth, then slowly slide your forearms along the wall until your arms are locked above your head in a Y shape.
- Slowly lower your arms back to the starting position and repeat this sequence for 90 seconds.
CrossFit Open Workout 24.3 When is the deadline to submit my scores?
To submit your score for CrossFit Open Workout 24.3, please submit it by Monday, March 18th at 5:00 PM PDT (12:00 AM PDT on Tuesday, March 19th).
How do I submit my CrossFit Open scores?
To register your scores for the 2024 CrossFit Open, you must set up an account on the CrossFit Games app or website. Register for the contestcosts $20.
Once you’ve completed this, you’ll have a score of 24.3. personal dashboardwhich can be found on the CrossFit Games app or website any time before the submission deadline of Monday, March 18th at 5pm PDT (Tuesday, March 19th at 12am GMT). can.
If you completed your workout at a CrossFit affiliated gym, you can submit your score along with the name of the person who served as your judge.
If you work out at a location other than a CrossFit affiliated gym, you must record a video of yourself completing the test and submit it with your score. To do this, upload your video to a hosting site like YouTube or Vimeo. You’ll then be asked to share a link to the video when you enter your score in the CrossFit Games app or website.
