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CrossFit Open Workout 24.2 Tips and Strategies From Top Coaches

March 8th, 2024

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • CrossFit Open Workout 24.2 is here! Get tips and strategies from coaches Caroline Lambray, Michele Letendre, John Singleton, Justin Cotler, and Cole Sager

  • Plus, how to plan your affiliate class around Open Workout 24.2

  • And, how to adapt Open Workout 24.2 for CrossFit Kids

Nominate your gym to be the Morning Chalk Up March Affiliate of the Month. Drop us a note explaining why we should pick your gym!

QUOTE OF THE DAY

“Ladies and Gentlemen, welcome to Boise, Idaho! Welcome to the Shred Shed! Welcome to 24.Rollins!” - Seth Rollins, WWE World Heavyweight Champ and longtime CrossFitter, on Open Announcement 24.2

CROSSFIT OPEN

Credit: @CrossFitGames / Instagram

2024 CrossFit Open Workout 24.2 Released — Tips and Strategies From Top Coaches

We are in the middle of the 2024 CrossFit Open, and this week, we headed to CrossFit Shred Shed, a.k.a. Justin Medeiros’ garage, for a throwdown between the two-time champ and Colten Mertens.

We’ve assembled a dream team of elite coaches — Caroline Lambray, Michele Letendre, John Singleton, Cole Sager, and Justin Cotler — to bring you tips and strategies for each workout. They’ve coached CrossFit Games podium athletes like Jeffrey Adler, Patrick Vellner, Kari Pearce, Ricky Garard, and other Games competitors.

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

Men: 185 pounds
Women: 125 pounds

Scorecards and Descriptions

Click below for tips from Lambray, Cotler, Singleton, Letendre, and Sager.

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SPEED READS

💪 Sign Up: Need more strength sports news in your life? Be sure to subscribe to The BarBend Newsletter to keep on top of the worlds of strongman, weightlifting, and more.

Make it Official: The CrossFit Games announced that Colten Mertens (with a time of 5:19) and Mirjam Von Rohr (with a time of 5:39) were the individual winners of CrossFit Open Workout 24.1.

🚨🏋️2024 Masters CrossFit Games Volunteer Registration: Ready to be a part of CrossFit Games? The Legends Championship is looking for volunteers for the 2024 Masters CrossFit Games in Birmingham, AL.

  • Volunteers who commit to three days of work will receive a free pass for a friend or family member too!

  • There are only so many volunteer slots, so sign up soon!

💪🔥 Coaches Congress London x HWPO: The Coaches Congress, one of the largest, independent, educational events for gym owners and coaches in Europe within the CrossFit and functional fitness space is celebrating its 10th anniversary in 2024 and announced that HWPO will be the title sponsor of its inaugural London event, October 5-6. Additional events will be held in Stockholm, Berlin, and Brisbane.

  • Coaches Congress CEO Henrik Almers: “I am thrilled to have HWPO as a partner of our upcoming London event. It is a great pleasure to welcome such highly talented, hardworking, and knowledgeable people.”

🎟️ 🎟️ Tickets for Torian Pro: Tickets for the Oceania Semifinal, the Torian Pro are on sale now and likely to sell out fast. Get yours today!

The Mayhem Athlete’s Everyday Hero Games are back! This year, the top two athletes from each division on the online portion will be invited to compete at Crossfit Mayhem for a one-day in-person team competition where they will name The Fittest Everyday Heroes.

  • The online competition will run May 1-6, and the in-person competition will take place on June 22. Full details will be released following the Open.

ICYMI: Athena Perez discusses the first few training sessions with her coach, Andrew Hiller, and a breakthrough in confidence, mindset, and understanding how to communicate effectively.

MEMBER EXCLUSIVE

Credit: Victor Freitas

CrossFit Open Workout 24.2 Affiliate Class Plan

Week two of the 2024 CrossFit Open was announced at CrossFit Shred Shed in Boise, ID, on Thursday, with Justin Medeiros hosting Colten Mertens in his garage gym, outfitted by Rogue. 

  • It was set up like a WWE match, with heavyweight champion Seth Rollins announcing the workout. 

This week is a 20-minute triplet with the rower, deadlifts, and double-unders. Here’s an outline to help you run 24.2 at your gym in the hopes of making your life a little easier. 

CROSSFIT OPEN

Credit: Simikov / Shutterstock

How to Program CrossFit Open Workout 24.2 for Kids

Athletes across the world are once again taking on another tough Open workout. Just like last week, we want to make sure the workout is adapted to any skill level and all ages. 

Here are some ways you could adjust workout 24.2 to accommodate a CrossFit Kids class.

Pre-School and Elementary

If your kids are all comfortable rowing, you could keep that component but shorten the distance. If there aren’t enough rowers or if you have kids who are possibly too little, you could incorporate a run instead. 

For the deadlifts, if the kids aren’t comfortable yet with barbells, they can deadlift a kettlebell or two dumbbells. 

The double-unders could be altered to single-unders. But if those are still too challenging, kids can be encouraged to make a certain number of attempts or jump rope for time (try to get as many as they can in 30 seconds.) 

Possible scales:

  • Substitute running for rowing

  • Alter the distance of the row

  • Deadlift with a kettlebell or dumbbells

  • Substitute double-unders for single-unders

  • Decrease the time frame

EMOM format: 

To keep the little kids motivated and focused, you could change the workout into an EMOM instead of an AMRAP, that way all the kids are working at the same time, on (close to) the same movement. This would work well if you’re altering the jump rope reps into timed practice. 

9-Minute EMOM

Minutes 1, 4, 7: Row for distance
Minutes 2, 5, 8: 10 deadlifts
Minutes 3, 6, 9: Jump rope practice

THINGS TO…
…NOTE

Fueling for the CrossFit Open

Here are some helpful tips from Competitive Female Training on how to best fuel yourself for the Open. They share advice like consuming the right type of carbs, timing your intake, and experimenting with pre-workout ahead of time.

…OPTIMIZE
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…TRAIN

Hit That Posterior Chain

Try these exercises from Brick Built Strength to show that posterior chain some love. Reverse hypers, banded kettlebell swings, and banded squat-stance deadlifts are all on the docket.

…DRINK

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HIGHLIGHTS

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