CrossFit 's OPEN 24.2 is here, challenging the global community with a test of endurance, strength and technique like never before. Announced on March 7, 2024, this challenge proposes a 20-minute AMRAP (As Many Rounds and Reps as Possible) , incorporating rowing, deadlifts and rope. Unlike any other, the 24.2 is ready to test athletes' limits in three categories: RX, Scaled and Foundations.
RX: The Elite Challenge
Goal : Complete as many rounds and reps as possible in 20 minutes.
Exercises :
300 meter row
10 deadlifts (♀ 125 lb [56 kg], ♂ 185 lb [83 kg])
50 double-unders
SCALED: Accessible and Demanding
Objective : Same format as 20-minute AMRAP.
Exercises :
300 meter row
10 deadlifts (♀ 95 lb [43 kg], ♂ 135 lb [61 kg])
50 single-unders
Foundations: Solid Foundation for Everyone
Objective : Also a 20-minute AMRAP.
Exercises :
30 strokes
10 deadlifts (♀ 55 lb [25 kg], ♂ 75 lb [34 kg]) *Adjustable to ability
50 single-unders or jumping jacks
Strategies to Maximize Your Performance
Physical Preparation : Strengthen your cardiovascular endurance and muscular strength. Rowing and deadlifts require a combination of both, while ropes require coordination and endurance.
Technique and Efficiency : Practice rowing efficiency, ensuring each pull is powerful. Perfect your deadlift technique to maintain form under fatigue. For the rope, work on consistency in your jumps and economy of movement.
Pacing : Establish a pace that you can maintain throughout the 20 minutes. It's easy to start too quickly and suffer later. Find a balance between haste and conserving energy.
Quick Transitions : Minimize lost time between exercises. Plan your transitions and have equipment organized and accessible.
Recovery : The importance of recovery cannot be underestimated. Maintain good hydration, nutrition and muscle recovery techniques to prepare for the next challenge.
Conclusion: Overcoming Limits Together
OPEN 24.2 is more than a physical test; it is a celebration of strength, resilience and community. With the right strategy and preparation, you are ready to face this challenge and perhaps exceed your own expectations. Let's face OPEN 24.2 with determination, supporting each other on the journey beyond our limits.
Watch the full broadcast replay:
Join, record your score, and see where you fit in the global CrossFit community. Good luck to everyone!
Great