The 2024 CrossFit® Open WOD 24.3 has been released! For those tackling Open Workout 24.3 in the Scaled or Masters divisions, 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 Scaled
(Ages 16-64) Workout
For time:
5 rounds of:
10 Thrusters, weight 1
10 Jumping Chest-to-Bar
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)
24.3 CrossFit® Open
Masters 55+ Workout
For time:
5 rounds of:
10 Thrusters, weight 1
10 Jumping Chin-over-Bar
Rest 1 minute, then:
5 rounds of:
7 Thrusters, weight 2
7 Chest-to-Bar Pull-Ups
Time cap: 15 minutes
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 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 must 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 jumping chin-over-bar.
(And if you don’t complete the workout before the time cap, this is your tiebreak time.)
24.3 CrossFit® Open Movement Standards
Thrusters
Let's talk about the barbell thrusters – the litmus test for strength and endurance in our realm. Thrusters are a blend of front squats straight into an overhead press punch, guaranteed to set your muscles on fire.
Now, let's break down the movement:
- Step one: The bar sits on top of your shoulders.
- Step two: You descend into the squat, making sure to dip below parallel.
- Step three: Drive your legs while extending your arms into the lock out overhead, overhead position.
That's it.
A few tips to be mindful of;
When in the squat position, keep your feet just a smidge beyond hip-width or squarely beneath your shoulders. This setup primes you for the bar lift.
Jumping Chest to Bar Pull Ups
Jumping pull ups is one of my favorite scales for pull ups and chest-to-bar pull ups. It's great for workouts and helping you to learn the correct movement patterns.
I actually have 2 variations to show you here.
The first, which we'll call the Strength Jump, is completed in singles, and focuses on the top part of the rep. To start, simply jump to the pull-up bar instead of starting from a dead hang, and pull the remaining part of the rep until your chest touches the bar.
The second, which is the one best used in workouts because of it's carryover to the kipping pull-up involves jumping from a box. To set up, a bar that when you stand on the box with arms overhead, the bar crosses your arm somewhere between wrist and elbow.
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-up related movements, avoiding going to failure early, which will help preserve energy for the more challenging second set of heavier thrusters and more difficult pull-up movements.
Efficiency in Movement:
For thrusters, ensure a smooth transition between the squat and press to minimize effort and maintain momentum. During your pull-up movements, 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-up movements can help in oxygenating the muscles efficiently, while deep, controlled breaths during transitions and rest periods aid in quicker recovery.
For full Scaled and Masters 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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