24.3 Open Rx Workout & Standards

The 2024 CrossFit® Open WOD 24.3 has been released! For those tackling Open Workout 24.3 in the Rx’D division, your workout details can be seen below. As always, make sure you check out the Games website for the movement standards.

>>> Here’s the link to the scorecard

24.3 CrossFit® Open Rx Workout

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)

Starting position: Under the pull-up bar.
(For the second part of the workout after the 1 minute rest, you must start again under the pull-up bar.)

Here Are Some Important Notes:

• You mut start under the pull-up bar to start the workout as well as after the 1 minute rest. 
• The timer doesn’t stop during the 1 minute of rest.
• The barbell must be placed at least 5 feet away from the pull-up bar for safety.
• You may have assistance changing barbell load or two bars may be used.
• If time-capped, your score will be the total number of reps completed.
• A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups.
  (And if you don’t complete the workout before the time cap, this is your tiebreak time.)

24.3 CrossFit® Open Movement Standards

Thrusters

For any CrossFitter, barbell thrusters are the ultimate test of strength and endurance. This exercise combines a front squat with an overhead press and is sure to leave your muscles burning.

The movement consists of three parts: 

1. The bar starts on your shoulders
2. You then squat below parallel 
3. You end standing with the bar completely locked out overhead

While thrusters may seem straightforward, there is a right way and a wrong way to do them.

This isn’t necessarily a standard, but because there’s a squat involved, I always suggest putting your feet in a squatting position that's generally just outside your hips or underneath your shoulders, ready for when you pick up the bar.

Next, you're going to get the bar to your shoulders - that’s a power clean. From this position, squat below parallel, so that the crease of your hip ends up below the top of your knee. Then, with power, drive out of the bottom and press overhead. 

And that’s how you do a thruster!  

Chest to Bar Pull Ups

A chest to bar pull-up is much like a regular pull-up but as the name suggests, instead of aiming for chin to break the plane of the bar, the standard is that the chest must come into contact with the bar at the top of the rep.

What's the difference between a pull up and a chest-to-bar pull up?

The main differences in the two pull-up movements are:

1. A more aggressive hip pop
2. Pulling longer and harder with your arms
3. Slightly longer rep cycle (since you’re moving a few inches further)

Remember, the hip pop & pull should be happening almost at the exact same time. If you still find yourself struggling to get high enough, try focusing on pulling to your belly instead of your chest. Because if you try pulling to your chest and miss… it could be your teeth. 

Bar Muscle Ups

Alright, folks, let's talk about the muscle-up. It's a dynamic movement starting from the hang, blending elements of a pull-up and a dip, and culminating in a strong, supported position with arms fully extended. By the time you hit BMU in the workout, you will be fatigued, and for many athletes, you will find it tougher than in training.

Here are some key standards you need to know about for 24.3 CrossFit® Open workout:

• You must pass through or begin with a hang below the bar, with your arms extended and feet off of the ground. 
• You cannot glide kip, do pull-overs, or rolls to support. You can kip the bar muscle-ups.
• No part of your foot can go over the lowest part of the bar.
• You must move through at least a portion of a dip to reach the top of the rep.
• The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.
• Only your hands can touch the bar, no other part of your arm can.
• At the top of your rep, your arms must be supporting your weight, no resting on the bar.

Not Doing the Open Workout at an Affiliate?Here's Your Camera Set Up

So here's the simple setup for your video. First off, make sure there's clear space around all the equipment, approximately three to five feet in front and behind it all.

Your entire body should be visible during all movements, including the ability to see full lock-out.

Don't forget to have the clock visible in the frame. That's important for timing. Plus, make sure there's nothing blocking the camera's view—no one standing in front of it or anything like that. 

The Key Takeaways

Pacing:

For pacing, it's essential to start at a manageable speed that allows for consistency across all rounds, especially since the workout involves two high-intensity blocks with different exercises and weights.

Aim to maintain a steady rhythm in the first set of thrusters and pull-ups, avoiding going to failure early, which will help preserve energy for the more challenging second set of heavier thrusters and bar muscle-ups. 

Efficiency in Movement:

For thrusters, ensure a smooth transition between the squat and press to minimize effort and maintain momentum. During chest-to-bar pull-ups and bar muscle-ups, engaging the core and using a controlled kip will help in reducing unnecessary movement and saving energy for later rounds.

Transition Times:

Preparing the equipment layout in advance to minimize movement between exercises and practicing quick, efficient transitions can shave seconds off each round, leading to significant time savings across the workout.

Breathing and Recovery:

Developing a rhythmic breathing pattern during the thrusters and pull-ups can help in oxygenating the muscles efficiently, while deep, controlled breaths during transitions and rest periods aid in quicker recovery.

For full RX strategy, check our strategy article here.

The Open is here!

For years, we've created free strategy guides packed with value teaching YOU how to get your best score yet.

You've put in the hard work, and now it's time to get all the tools you need on HOW to attack this year's workouts.

Plus, you'll receive a bunch of cool FREE bonuses in our Open Starter Pack.

Join hundreds of athletes from around the world who CRUSH the leaderboard every year with our guides.

Key CrossFit® Open Links You Need:

Looking for the 24.3 CrossFit® Open Rx Workout & Standards?

Looking for the CrossFit® Open 24.3 Rx Strategy & Tips?

Looking for the 24.3 CrossFit® Open Workout & Standards (Scaled and Masters)?

Looking for the CrossFit® Open 24.3 Strategy for Scaled and Masters?

If you want to read the full series, click the links below! Enjoy!

Top CrossFit Workouts to Practice Before The Open

2024 CrossFit Open: 3 Unconventional Things to Practice (+ New Movements)

6 Movements to Master Before the CrossFit Open 2024

Where to Get the CrossFit Open 2024 Leaderboard

Top 5 Hardest Workouts from past Opens

How To Reduce The Risk of Injury in the Open 2024 

Best Way To Recover In Between The Open Workouts 2024

How Can CrossFit Affiliates Prepare For The CrossFit Open

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