Are you ready for the 2024 CrossFit® Open? With the competition looming, it's time to delve into some insightful predictions and preparation strategies that could give you the edge in this year's event.
In this article, we'll cover everything from potential movements to expect, past workout repeats, and how you can fine-tune your training for maximum performance.
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What’s different in the CrossFit® Open 2024?
Last year, CrossFit® HQ made a solid commitment to ensuring ample notice regarding the season's unfolding. While this year seemed uncertain, they have pleasantly surprised us by fulfilling that promise.
Even without the initial release of the equipment list or floor plan, the complete CrossFit® season schedule emerged 2 weeks before the CrossFit® Open.
It appears they've reevaluated their approach, deeming certain announcements unnecessary. With this newfound spontaneity, predicting the CrossFit® Open's workouts becomes an exciting challenge where anything is possible!
For those unfamiliar with the workings of the CrossFit season, an elucidation of the structural modifications can be found in our dedicated article here.
Now, onto our CrossFit® Open predictions.....
We must first assess the known variables: the season's framework, past workout trends, and the individuals responsible for programming. As with any form of artistry, a coach infuses their unique touch into the workout routine.
One of the most critical aspects of preparing for the Open is anticipating the movements that are likely to appear. Based on past Open workouts and recent trends in CrossFit programming, we can make educated guesses about the exercises that may challenge us this year.
With just a few weeks left to prepare, it's time to fine-tune our training strategies and focus on the key elements that will maximize our performance when the competition kicks off.
Who’s programming this year’s workouts?
As we gear up for the 2024 CrossFit® Open, many are curious about the programming -as are we! With Dave Castro back in the driving seat, we anticipate a blend of classic CrossFit challenges and perhaps some surprises.
Castro is notorious for teasers and getting the "crowd" excited; this year is no different. On the CrossFit® Games Instagram, he released a statement saying;
“...I think it’s going to be one of the most beautiful, effective and unique open workouts, especially workout one, than we’ve ever had in the Open...”
Ok. So, let’s dive into what we do know, and see how the next few weeks will pan out.
Past CrossFit® Open Workouts:
What Did They Look Like?
Reflecting on previous CrossFit Opens, certain movements always make an appearance. Expect to see rowing, double unders, toes to bar, and burpees—a staple quartet in CrossFit® history.
These movements test not only our physical abilities but also our mental resilience and capacity to push through discomfort. As we fine-tune our training plans, prioritizing these elements can pay significant dividends when the competition heats up.
In addition to focusing on familiar movements, it's essential to prepare for potential surprises. CrossFit® has a reputation for throwing curveballs, introducing new challenges that force athletes to adapt on the fly.
While we can't predict every twist and turn, staying adaptable and open-minded is key to success in the Open.
In the traditional format of the 3-week CrossFit® Open structure, the lineup typically featured:
- One accessible, low-skill workout mainly focused on bodyweight and engine-based movements.
- One workout centered around heavy barbell lifts.
- Another workout emphasizing high gymnastic skills.
For those seasoned in the sport, encountering the scenario of grappling with movements at the rig or struggling with heavy equipment, often resulting in incomplete movements or being time-capped, is practically a rite of passage within CrossFit®.
Observably, the Open seems to prioritize workouts that cater to a wider audience, featuring less technically demanding movements and more endurance-based challenges spanning various disciplines.
It's not until the quarterfinals that we witness the introduction of more advanced movements like pistols, ring muscle-ups, and heavy barbell lifts.
It's expected that athletes reaching this stage should proficiently handle RX movements, or else find themselves swiftly descending the leaderboard.
CrossFit® Open Repeats?
Will It Be a Regular Thing?
The CrossFit® Open isn't without its familiar faces. We're placing our bets on a retest of a classic workout. Last year, 23.3 made waves with wall walks, double unders, and snatches.
Could it make a comeback?
As for repeats, here's a compiled list of CrossFit® Open workouts recycled from 2011 to the present year, 2024:
- CrossFit® Open 11.1/14.1
- CrossFit® Open 11.6/12.6/18.5
- CrossFit® Open 12.4/13.3
- CrossFit® Open 14.2/15.2
- CrossFit® Open 14.5/16.5
- CrossFit® Open 16.2/19.2
- CrossFit® Open 16.4/17.4
- CrossFit® Open 18.4/20.3
Over the past 12 years, only one workout has seen three repetitions: 11.6, characterized by an ascending reps scheme and a 7-minute AMRAP of 3 thrusters and 3 chest-to-bar pull-ups.
While its reappearance is improbable, it's not entirely out of the realm of possibility.
Considering the absence of repeated workouts in 2013, 2015, 2017, 2019, and 2021, those inclined towards superstition might find the likelihood of repeat workouts this year quite high.
Anticipated Movement:
The ongoing debate persists: ring muscle-up or bar muscle-up? Though the future remains uncertain, indications lean towards the latter emerging as the favored contender.
What we can confidently assert is that either ring muscle-ups or bar muscle-ups will feature in the Open.
Why?
It's a straightforward and equitable method to differentiate the leaderboard pack. The top 25% of athletes progress to the Quarterfinals, and CrossFit® necessitates a movement that distinguishes advanced athletes from the rest.
Muscle-ups serve precisely that purpose.
Muscle-Up Projections: Bar muscle-ups may take center stage this year, offering a fresh challenge to athletes. While ring muscle-ups remain a possibility, the bar variation seems more likely.
New Movement Speculations:
With every CrossFit® Open comes the possibility of encountering a new movement designed to keep athletes on their toes.
Among the contenders for 2024, the crossover single under and the wall-facing strict handstand push-up loom large as potential additions to the roster.
While the community remains divided on the inclusion of movements like the pullover, the element of surprise remains a central tenet of the Open experience.
Here are our predictions;
- Crossover Single Under: A potential newcomer to the CrossFit® Open, the crossover single under presents a manageable yet skillful challenge.
- Wall-Facing Strict Handstand Push-Up: This movement could feature in a ladder format, testing athletes' strength and endurance.
- Pullovers: Despite doubts about its safety and standardization, pullovers have been making waves in training circles and might find their way into the Open.
Preparation Strategies:
One strategy for preparing for the unknown is to incorporate a variety of movements and training modalities into our workouts. By building a well-rounded skill set and conditioning base, we can better handle whatever challenges the Open throws our way.
As we hone our training plans, it's crucial to address weaknesses head-on. For many athletes, gymnastic skills like muscle-ups and bar muscle-ups pose significant challenges.
Incorporating prefatigued work into our training routines—such as a bike sprint followed immediately by a muscle-up attempt—can help us practice hitting that first rep consistently under fatigue.
Similarly, mastering double-unders can be a game-changer in the Open. Regular and dedicated practice, both under fatigue and in controlled settings, can lead to significant improvements in performance when the pressure is on.
It's also essential to strike a balance in training intensity. While some sessions should simulate the intensity of Open workouts, not every session should be an all-out effort.
The goal is to build capacity without burning out before the Open begins.
With only a few weeks left, focus on areas that yield the most significant returns:
- Double Unders: Dedicate time to mastering double unders, a skill that can dramatically impact your leaderboard performance.
- Gymnastic Skills: Identify your lowest hanging fruit and work on it diligently. Whether it's toes to bar or chest to bar pull-ups, incremental progress adds up.
- Lifting Under Fatigue: Mimic Open conditions by incorporating heavy lifts after metcons. Practice hitting a heavy lift when fatigued, as it's a hallmark of Open workouts.
- First Attempt Muscle-Ups: Prioritize hitting your first muscle-up attempt consistently. It's not about maxing out but about achieving a reliable starting point in a workout.
As the countdown to the Open continues, athletes should stay focused on their goals and trust in their preparation. By prioritizing targeted improvement, refining skills, and maintaining mental readiness, we can position ourselves for success when the competition kicks off.
So, what’s next?
In the end, the CrossFit® Open is about more than just physical performance—it's a test of determination, resilience, and the relentless pursuit of excellence.
The road to a successful CrossFit® Open involves strategic preparation, focused training, and a willingness to adapt. By honing key skills and anticipating potential movements, you'll be primed for whatever challenges the 2024 Open throws your way.
As we approach this year's competition, let's embrace the challenge, push our limits, and leave it all on the floor. The Open is our chance to shine, and with the right preparation and mindset, we can rise to the occasion and achieve our best Open score yet.
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