The CrossFit® Open 24.2 strategy for the scaled and masters divisions is here! For the second week of the CrossFit® Open, we encountered another back-bending, cardio-heavy workout.
This comes as a total surprise to the community, as heavy barbells or gymnastics movements have yet to make an appearance. With everything at stake to secure those quarterfinal spots, here’s how you can achieve your best score yet.
>>>> For the full workout movement, standards and scorecard, check it out here
How To Attack CrossFit® Open Strategy for Scaled and Masters Division
The key element in planning this workout lies in managing the overall pacing and effort. Before delving into the specifics of each movement, let's consider the workout as a unified entity.
Splitting the workout into two parts, the objective is to initiate with an effort level of no more than 80-85%. The aim is to conserve energy to sustain this pace throughout the latter half of the workout.
Smooth transitions are crucial for success in this workout. Depending on the number of rounds you achieve, you might count anywhere between 18 and 33 transitions.
It's key to minimize any unnecessary time wastage. Use your overall feel of effort to make quick transitions and get right into the next movement your top priority.
Row Strategy for 24.2 Open Workout
Controlling your pace and effort during the row is KEY. Speeding up on the rower won't necessarily save you time; in fact, it might lead to wasted time if you need to pause and collect yourself before moving on.
A good starting point for your pace could be around your 5k pace, perhaps slightly slower. This approach ensures you maintain efficiency without sacrificing form or time.
When deciding row paces, see this example below:
1:40 pace = 1:00
1:48 Pace = 1:05
1:52 Pace = 1:07
1:55 Pace = 1:09
2:00 Pace = 1:12
2:05 Pace = 1:15
2:10 Pace = 1:18
2:15 Pace = 1:21
2:20 Pace = 1:24
The rower is your friend in this workout.
As you're wrapping up the row, don't feel the need to rush through it. Let those calories tick up a bit and take a breather before hopping off the rower. This way, you can smoothly transition into the Deadlift with little to no transition time.
Maximize the middle portion of your row stroke and avoid leaning too far in at the catch (front) or too far back at the end of your pull.
For those prone to back fatigue, it's wise to maintain a more upright body position while rowing. Keep your grip relaxed and loose, and try to position your hands on the outside of the rower handles.
This strategy will help you to preserve your grip strength for the bar work and double unders later on.
Attacking the Row Transitions in 24.2 Open Workout
Row transitions are an easy place to lose a lot of time if you aren’t careful - keep your straps loose enough to get your feet in and out.
Save time and energy by avoiding the hassle of tightening and loosening your straps every round. Try the efficient technique of slipping one foot in, giving a big pull, then slipping the other foot in and repeating.
This way, you can start accumulating meters as quickly as possible, making every meter count in the workout. This could be the difference in whether you make quarterfinals or not.
Deadlift Strategy for 24.2 Open Workout
Your deadlift sets are going to be dictated by 2 things:
- How comfortable are you under hinge fatigue
- Maintaining your overall effort at no higher than 80%
You should aim to be doing these reps in 1-2 sets unless this deadlift weight is more than 75-80%. Try going for sets like 4/3/3 on the bar, or whatever method lets you hop on and off quickly.
Singles might not be the best call for this workout since it's pretty long, and the deadlifts aren't the main focus. Keeping your sets smooth will help keep your flow during the workout.
The Best Deadlift Transitions for 24.2 Open Workout
Continuing to keep transitions in mind for 24.2, you’re going to need to do a self assessment of your strengths and weaknesses.
If double unders are a limiter:
If double unders aren't your thing, take it easy on the deadlifts and split them into 2 to 3 sets. If double unders are your jam:
If double unders are your thing:
But if double unders are a breeze for you, knock out those deadlifts in one shot so you can zip through your double unders and get back to the rower pronto.
Just make sure you're not pushing too hard—if doing 10 deadlifts straight will max you out, break them into 2 sets.
Finally, we're not suggesting using a belt for this workout. It's only going to slow down your transitions and make it harder to keep your breathing in check.
Double Under Strategy for 24.2 Open Workout
If you can go unbroken:
For Rx athletes who can handle 50 reps, go for a big set and use your trip as your rest. No need to plan a break and risk an accidental trip, which will just eat up valuable time.
If 50 UB double unders is a lot:
If you can't nail 50 unbroken, don't push it to the limit or aim for a personal record. Instead, take a 30-second breather.
Stick to the same overall pacing vibe to guide your sets and keep your breathing in check. If this workout's testing your aerobic capacity, that break could be just what you need to stay on top of your pacing.
Single Under Strategy for 24.2 Open Workout
Don't overlook the importance of transitions! Make sure to place your rope down in a way that allows you to pick it up and jump right into the next round.
Creating a U-shape on the floor with the rope behind you works best. That way, you can step in, grab your handles, and get moving without wasting precious seconds stepping over your rope.
Taking that extra half-second to set up will definitely pay off!
What's Holding You Back: Movement Limiters
3 main limiters can crop up in this workout, and chances are you'll encounter one. Here's our take on each:
- Grip Fatigue:
To save your grip, keep it chill on the rower handle—let your hips and legs do the heavy lifting.
When it comes to the jump rope, go easy on the grip and shift the workload to your wrists for double unders. Avoid overcompensating with your shoulders and increasing fatigue for the deadlifts and rowing.
- Back Fatigue (low back blow up):
Split the deadlifts early and aim for a more upright posture while rowing. Skip the whole big hinge, lean forward, lean back routine—keeping it straightforward will serve you better.
- Aerobic Fatigue (breathing):
Start the workout at a slower pace than you might initially feel like doing. The row presents your chance to set the pace and control your workout.
Maintain that 80-85% effort in the first half of the workout. It might feel sluggish, but that pace will transform into 90-95-100% effort in the second half.
How To Optimize Your Breathing
To keep your cool and power through the second half of this 20-minute AMRAP, stick to a deep, steady breathing pattern throughout all movements.
Focus on breathing normally without hyperventilating or taking rapid breaths. Keeping your breaths even will help you maintain composure and sustain your effort.
Breathing when Rowing:
Avoid taking a deep breath during the catch phase, especially when you're hunched over. Inhale as you return to the starting position and exhale as you begin your drive phase.
This breathing pattern will help you maintain rhythm and efficiency throughout your movements.
Breathing with Double Unders:
Your breathing should flow smoothly and NOT sync up with your jumps, as that might be too rapid. Also, ensure you're not holding your breath or tensing up too much—keep your jumps relaxed for better efficiency.
Getting Into The Right Mindset
Stay calm throughout the entirety of this long workout. Remember, victory isn't determined in the first three minutes or three rounds—it's about maintaining smoothness, good form, and minimizing transitions.
Find opportunities to rest, whether it's during the row or perhaps during the double unders for some athletes, in order to keep your composure as you chip away at your rounds.
By pacing yourself like this, you'll be prepared to push hard or maintain your effort in the final part of the AMRAP and finish strong.
Breaking this up into 3 parts can help;
- Establishing Your Pace:
Find your rhythm and calm within the triplet. Consider which movement allows you to settle in and maintain your focus. - Transitioning to the Back Half:
Keep your transitions tight as you move into the second part. Push a little harder to maintain your pace and sets, maintaining momentum as you progress. - Final Push:
As you approach the end, it's time to empty the tank.
Give it your all and finish strong, leaving nothing behind.
On your final push, this is the time to MAXIMIZE your score.
In the final minute, your approach may vary depending on which movement you're finishing on. If you end on the rower, it's time for a FULL SEND!
Every meter, including the rollover once the clock hits 20 minutes, counts in this workout. Give it everything you've got and leave nothing behind.
Key Takeaways for Open Workout 24.2
At its core, this workout is all about aerobics. For most of us, success hinges on smooth transitions and smart pacing.
However, for some, it's primarily a double unders challenge. If that's you, prioritize staying fresh and ready for big sets of double unders.
While back fatigue is a concern, it likely won't be the biggest hurdle. Starting too fast is a common pitfall, so do your best to avoid it by following the advice above.
Use the rower as your guide for pacing. The difference between a hard row and a slow row might only be a few seconds, but it can make all the difference in your transitions, overall fatigue level, heart rate control, and comfort with the other movements.
Trust in your training. You've got this!
Key CrossFit® Open Links You Need:
Looking for the 24.2 CrossFit® Open Rx Workout & Standards?
Looking for the CrossFit® Open 24.2 Rx Strategy & Tips?
Looking for the 24.2 CrossFit® Open Workout & Standards (Scaled and Masters)?
Looking for the CrossFit® Open 24.2 Strategy for Scaled and Masters?
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.
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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