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Workout

THE 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)

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

CompTrain! It’s Cole Sager again. Open Workout 24.2 was just released so I’m dropping back into yourinbox with some tips for strategy and approach to get the most out of your 24.2performance. To start, this workout is immediately separated into 2 pat

1) I am NOT proficient at double-unders: In this case, the workout will be built around optimizing every double-under set.Suggestion: Approach the row at a moderate pace and break the deadlifts into 3 sets soyou have fresh legs every time you come to the double-unders.

2) I AM proficient at double-unders: In this case, you will want to look at optimizing the workout at large by:Knowing and controlling your pace. This is a long effort! Find a sustainable pace and settle in. Feel in control.Your splits should look similar across the workout, but the effort needed to maintain yourpace increases over the 20 minutes.

Scoring

Movements

Strategies

The One | Teaching Focus

Modifications

Logistics

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

A) Hot Start | 3 Minute Echo Bike

  • On the minute, perform a 5-second hard sprint
  • Increase power output each successive sprint

B) General Warm Up

  • :30 Pigeon right
  • :30 Pigeon left
  • :30 Downward dog w/ foot pedal
  • :30 Jumping jacks
  • :30 Scorpions
  • :30 Cossack Squats
  • :30 Knuckle draggers
  • :30 Side-lying Leg Lifts Per Side
  • :30 Hollow rocks

Specific Warm-Up
(9-21 minutes)

Deadlift

  • Establish stance, grip, & set up
  1. Bar over middle of foot
  2. Bar in contact with shins
  3. Shoulders over bar
  4. Eyes forward
  • 5 Cued reps hips to above knee
  1. Focus on hips back first in the descent.
  2. Focus on keeping the bar close
  • 5 Cued reps mid shin to standing
  1. Driving through the floor with the legs. This is key for this workout.
  2. A focus on utilizing the big movers of the posterior chain will help protect the back.
  3. Coaches should look for shoulders and hips to rise together until the bar passes the knee.
  • Take 2:00 to build to workout weight.

Row

  • Establish catch and finish positions
  1. Catch with flat back, heels down, and vertical shins.
    Finish with the handle at sternum and slightly open hips
  2. Explain SPM and 500/m split and tell athletes where to look on the screen
  • :30 Easy row
  1. Establish an easy 500m/split number
  • :20 @ SPM of 32-35
  1. Focus on 500m/split
  • :20 @ SPM of 27-30
  1. Maintain same 500m/split
  • :20 @ SPM of 23-26
  1. Maintain same 500m/split
  2. Row slow to row fast – help athletes understand that this is the most efficient way to complete the row today.

Double Unders

  • Establish position
  1. Hold the handles of the jump rope with a relaxed grip.
    The grip should be towards the end of the handles, allowing for better control and wrist movement.
  2. Keep the elbows close to the body, pointing downward.
  3. Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
  • :20 High Singles
  1. Focus on  timing wrist speed
  • :20 Fast Singles:
  1. Focus on wrist rotation and quicken the pace of the jump rope
  • :20 Alternating Feet:
  1. Focus on enhance footwork and coordination.
  • :20 Single-Single-High Single
  1. Focus on controlling the cadence and wrist speed
  • :20 Single-Single-Double
  1. Focus on speeding up the wrist for the double
  • :30 Practice

Strength
(21-33 minutes)

Primer
(33-39 minutes)

Practice Round

  • 2 Rounds at Workout Speed:
  • 200m Row
  • 7 Deadlifts
  • 30 Double Unders
  • Rest 1:00 Between Rounds

Rest 5-10 Minutes Before Starting Workout

Workout
(39-55 minutes)

(25-45 minutes)

Enjoy the challenge!

Accessory Work

Additional Elements

Home Workout

Mindset

After Party

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