Crossfit Open 24.3 Tips
CrossFit Open Workout 24.3 has arrived, and with it, a strategic approach is more critical than ever. This workout demands not only physical prowess, but also a keen understanding of pacing and personal limits. Let's delve into the key insights from this challenging workout and how you can tackle it with finesse.
Pacing through the trap
One of the most significant takeaways from observing athletes tackle Workout 24.3 is the importance of pacing, especially in the early stages. Even for seasoned athletes, pacing can make or break their performance. Take a cue from Roman, who wisely maintained a slower, smoother pace in the initial part of the workout, subsequently making up ground in the latter stages.
Break em early, make em late
When it comes to gymnastics movements like chest-to-bar pull-ups, breaking them up early is not just a suggestion; it's a necessity. Opting for sets of 5 or even fewer reps can prevent early fatigue and set you up for success later on. The allure of going unbroken on these movements might seem tempting, but it's often a trap that leads to burnout.
Big on barbell
While gymnastics movements require strategic breaks, the same doesn't necessarily apply to barbell movements like thrusters. Aim to keep your thrusters unbroken if possible, as breaking them up will only cost you unnecessary time, especially considering the time it takes to reset from ground-originated movements.
Do the math
Part two of the workout introduces additional challenges, compounded by the fatigue accumulated from part one. It's crucial to factor in this fatigue when pacing yourself from the start. With 50 thrusters and 50 chest-to-bar pull-ups preceding the bar muscle-ups, managing fatigue becomes paramount.
Strategic Approach to Part Two
As you transition to part two of the workout, prioritize pacing to ensure you can tackle the bar muscle-ups effectively. This means considering not just the immediate set of reps, but also the rounds to come. While it might be tempting to go unbroken early on, it's essential to conserve energy for the later rounds. As the clock winds down and there are only a couple of rounds left, you have the green light to ramp up the intensity. However, toe the line carefully and avoid pushing too close to failure. Remember, slow and smooth is fast in this workout, so maintain control even as you increase your pace.
Preparation is key, but see beyond this workout
Before diving into Workout 24.3, ensure your body is primed and ready. Follow a comprehensive warm-up routine to prepare your legs, grip, and lungs for the task ahead. Additionally, pay close attention to hand care, especially considering the volume of chest-to-bar pull-ups and bar muscle-ups involved. For those eyeing advancement, it's essential to strike a balance between pushing limits and preventing hand tears. While it's time to reload after this week, be mindful of avoiding debilitating tears that could hinder your training. Remember, there are plenty of gains still to be made beyond the Open.
Qualification Matters
If you find yourself on the brink of qualifying for the quarterfinals, now is not the time for hesitation. Push past mental barriers and push your body to its limits. The 15-minute time cap may seem generous, but it will test the mettle of even the most seasoned athletes.
CrossFit Open Workout 24.3 demands a strategic blend of pacing, efficiency, and mental fortitude. By using these key strategies and embracing controlled intensity, you can navigate this beast of a workout with confidence and finesse.
- Coach Conway
24.3 Warm Up
_________
Tissue prep:
- 1:00 Couch stretch each leg
- 1:00 pigeon each leg
- 1:00 banded lat stretch each arm
- 1:00 overhead tricep stretch each arm (kneeling, butt on heels)
_________
3-5 minutes bike or row
__________
5 hip down push ups
3 inch worm
6 spiderman + twist
8 Scorpion
3 rounds
___________
10 kipping swings
10 lunges
5 Push Up
5 Air Squat
2 rounds
__________
3 Front Squat
3 Push Press
3 Thruster
3-5 pull up/ chest to bar (kip/ prep butterfly/ scaled version)
3 rounds empty barbell
__________
Build bar to workout weight
Then:
4 rounds of:
5 thruster (1st weight for 2 rounds, 1:00 rest, 2 rounds at 2nd weight)
5 Chest to bar pull up (2 rounds)/ 2 rounds of 1-3 bar muscle ups)
__________
If long time to stage for your heat, hit a couple “surge” sprints on the echo/ assault bike to keep heart rate up and keep legs primed.
RX:
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
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Intermediate:
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)
Baseline:
All for time:
5 rounds of:
10 thrusters with a stick, weight 1
10 bent-over rows, weight 2
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 push-ups
Time cap: 15 minutes
♀ stick (weight 1), 35 lb/15 kg (weight 2)*
♂ stick (weight 1), 45 lb/20 kg (weight 2)*
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.