Saturday 3.9.24

CrossFit Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

125 lb (56 kg)
185 lb (83 kg)

See the full description for standards, scaling options and age group variations.

Coach David’s notes on 24.2:

Duration/Pacing

– 20 minutes is a long time. Your 300m pace is going to be a huge factor in how this feels metabolically. Approach your rowing at splits you can sustain for the majority of this workout. If you’re not sure where to be, start at a pace that feel a touch too easy and adjust up or hold steady as the rounds accumulate.

– Efficient and consistent movement is going to be critical to keeping your hips and back able to move and feel good for this long. Every deadlift looks the same.

– Resist the urge to live in the transitions, your pace should allow you to not need significant breaks after each movement.

-If you’ve held it together for the first 15-17 minutes, now it’s time to push in the final 3-5 minutes.

Deadlifts

Consistent, sustainable technique is going to be critical for your performance and wellbeing! Even if the bar feels “light” to you, respect the deadlifts and prioritize moving well.

Notes for people who think the deadlift weights are medium or light

Unbroken is certainly possible, approach these like a machine with every round looking the same.

Notes for people who think the deadlift weights are heavy

Try to push on the other parts of the workout and break these up into smaller sets like 5-3-2 or 4-3-3

Double Unders

Struggle with Double Unders but have some

If you have any double unders I would push people to attempt it Rx’s

If you don’t have double unders you can try and see if open magic works but don’t bang your head against the wall failing the whole time.

You’re ok/good at double unders

Big sets with a focus on breathing

BE CONSISTENT. MOVE WELL. KEEP MOVING. HAVE SOME (TYPE 2) FUN

CrossFit Group Class Programming Template (WK2/3)

24.2 Theme: “ALOHA”

Ride the wave of tropical vibes and Aloha spirit for our 24.2 Beach Bash!

Dive into the fun with your boldest neon, brightest florals, and sassiest Magnum PI mustaches! Embrace a sunshine state of mind and hang ten attitude as we transform the gym into a beachside paradise. Whether you’re channeling the retro flair of beachside Jazzercise or riding a wave of tropical chic, let’s bring the heat to this epic workout luau.

So grab your leis, dust off your sunglasses, and get ready to hula 24.2 away, let’s make Open waves and memories