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Message
2024 CrossFit Open Workouts
Posted on 2/29/24 at 1:59 pm
Posted on 2/29/24 at 1:59 pm
24.1 today
24.2 next week
24.3 in 2 weeks
I'll be bouncing around various places to knock these out on Friday nights.
Castro's hint for 24.1:
24.1
21-15-9
DB Snatch 50/35
Burpees over the DB
21-21 DB Snatches & Burpees (left arm)
21-21 DB Snatches & Burpees (right arm)
15-15 Left Arm & burpees
15-15 Right Arm & burpees
9-9 Left Arm & burpees
9-9 Right Arm & burpees
45 reps on each arm and 90 total burpees
Both DB heads have to touch the ground on the snatch reps.
Jeff Adler went 6:10 with all four in the announcement going sub 7 min.
The 24.2 hint was a pawn (chess piece) and some other shite.
Seth doing some WWE type BS promo on this release.
24.2
20 Min AMRAP
300M Row
10 Deadlifts 185/125
50 DUs
24.3
5 Rounds
10 Thrusters 95/65
10 CTB Pull-ups
1 min break
5 Rounds
7 Thrusters 132/95
7 Bar MUs
Time Cap: 15 min
Most scores will be 107 so the tie break to complete the first 5 rounds is key.
24.2 next week
24.3 in 2 weeks
I'll be bouncing around various places to knock these out on Friday nights.
Castro's hint for 24.1:
24.1
21-15-9
DB Snatch 50/35
Burpees over the DB
21-21 DB Snatches & Burpees (left arm)
21-21 DB Snatches & Burpees (right arm)
15-15 Left Arm & burpees
15-15 Right Arm & burpees
9-9 Left Arm & burpees
9-9 Right Arm & burpees
45 reps on each arm and 90 total burpees
Both DB heads have to touch the ground on the snatch reps.
Jeff Adler went 6:10 with all four in the announcement going sub 7 min.
The 24.2 hint was a pawn (chess piece) and some other shite.
Seth doing some WWE type BS promo on this release.
24.2
20 Min AMRAP
300M Row
10 Deadlifts 185/125
50 DUs
24.3
5 Rounds
10 Thrusters 95/65
10 CTB Pull-ups
1 min break
5 Rounds
7 Thrusters 132/95
7 Bar MUs
Time Cap: 15 min
Most scores will be 107 so the tie break to complete the first 5 rounds is key.
This post was edited on 3/15/24 at 1:34 pm
13
Posted on 2/29/24 at 2:38 pm to LSUAlum2001
thats a lot of burpees
Posted on 2/29/24 at 2:55 pm to Salmon
Yep.
I just went into the garage and timed the first 21 reps (zero warmup) and I was at :45. This is a burpee workout because the snatches are not too bad after the round of 21s.
I just went into the garage and timed the first 21 reps (zero warmup) and I was at :45. This is a burpee workout because the snatches are not too bad after the round of 21s.
Posted on 2/29/24 at 3:07 pm to LSUAlum2001
Doing mine in the morning since I'm headed outta town this weekend. Holy shite at the number of burpees.
Posted on 2/29/24 at 4:14 pm to LSUAlum2001
This workout is going to suck.
Posted on 2/29/24 at 4:32 pm to LSUAlum2001
Time cap, here I come!
Posted on 2/29/24 at 6:49 pm to Bongo
It’s only 90 burpees.
Posted on 2/29/24 at 8:21 pm to LSUAlum2001
Although I could do 50#, I think I’ll go the wise route and do 35# so I can still bend over comfortably all weekend
Posted on 2/29/24 at 10:11 pm to BigPerm30
quote:
It’s only 90 burpees.
Stay low and do a side frog hop over the DB. Avoid unnecessary movements in the burpee to keep the HR down.
I expect all 4 who were in this announcement to redo it since they did a 5 min max Squat C&J rep workout about 15 min prior to 24.1.
Chandler Smith did it in 5:49 and Noah Olsen in 5:51.
This post was edited on 2/29/24 at 10:14 pm
Posted on 2/29/24 at 11:08 pm to Blutarsky
quote:
they did a 5 min max Squat C&J rep workout about 15 min prior to 24.1
Why?? Did I miss something? I only caught the tail end of the announcement.
Posted on 3/1/24 at 6:35 am to SuperDomed
quote:
Although I could do 50#, I think I’ll go the wise route and do 35# so I can still bend over comfortably all weekend
I'm contemplating this as well.
Posted on 3/1/24 at 6:38 am to LSUAlum2001
13:02 Rx this morning
Posted on 3/1/24 at 6:54 am to JumpingTheShark
How was it? Assuming the burpees were the hardest part?
Posted on 3/1/24 at 8:51 am to Arkapigdiesel
Not fun and yes the burpees were the tough part but someone who has been doing CrossFit a while and isn’t like 30 pounds overweight might make easy work of them. The 21 section was obviously the toughest
Posted on 3/1/24 at 8:59 am to LSUAlum2001
Snatches will be easy, burpees will be hard towards the end, I’m shooting for 12-13 min.
Unbroken on the db and a 10 burpee a min pace on the others.
Unbroken on the db and a 10 burpee a min pace on the others.
Posted on 3/1/24 at 10:05 am to kung fu kenny
quote:
Why?? Did I miss something? I only caught the tail end of the announcement.
They were all competing for a special Rogue Barbell called the Gold Barbell.
They did Nasty Girls the day before, the Squat C&J workout around 1:40 CST and 24.1 at 2:05.
Adler went 2nd, 1st, 1st in the 3 events and won the barbell.
This post was edited on 3/1/24 at 10:06 am
Posted on 3/1/24 at 10:54 am to LSUAlum2001
Castro is still a part of Crossfit? I thought they would have run him out of town years ago.
Posted on 3/1/24 at 11:47 am to LSUAlum2001
Well baws, I time capped it at Rx weight 
I did get one arm of the 9 reps. Think that put my score at 153.
Been doing CrossFit for four months now, and for three of those weeks I was nursing a hammy that popped and was also out of town deer hunting. So, for being at it for three months and a week, I'll be happy with what I got.
Not happy I time capped, but I've come quite a ways in three months and change. That's just a motivator to get better.
ETA: We're doing this WOD again on Monday, so I'll re-attempt and see how it goes.
I did get one arm of the 9 reps. Think that put my score at 153. Been doing CrossFit for four months now, and for three of those weeks I was nursing a hammy that popped and was also out of town deer hunting. So, for being at it for three months and a week, I'll be happy with what I got.
Not happy I time capped, but I've come quite a ways in three months and change. That's just a motivator to get better.
ETA: We're doing this WOD again on Monday, so I'll re-attempt and see how it goes.
This post was edited on 3/1/24 at 11:57 am
Posted on 3/1/24 at 11:56 am to Arkapigdiesel
I’ve been doing CrossFit much longer than you and I fully expect to cap this afternoon. 
Posted on 3/1/24 at 1:41 pm to AbitaFan08
10:14. frick that workout. My heart rate was over 130 for 40 minutes after I completed it.
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