How to Watch CrossFit Open Announcement 24.3

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

• Before the announcement later today, take a stroll down memory lane with us and revisit thruster workouts from past Opens. Will one of these repeat?

• Trying to break into the top 25% for Quarterfinals? Check out these 4 nutrition tips to fuel for performance

• The Open Report drops today, and in it, Mike Halpin from Known and Knowable reminisces about his first Open in 2021 and then digs into how much “churn” affects registration each year

• And, how to watch CrossFit Open announcement 24.3

QUOTE OF THE DAY

“I loved it and I am proud of it.” - Mike Halpin on his 90,153rd place finish on the 2021 Worldwide Open Leaderboard (his first Open)

CROSSFIT OPEN

Trying to Predict 24.3? Look Back at Open Programming History

With one week left in the 2024 CrossFit Open, the possibilities of what the final workout(s) could look like are starting to narrow. 

• The safe money would be to assume there will be thrusters, as thrusters have been programmed in every CrossFit Open so far.

Could we predict 24.3 by looking back at past thruster workouts programmed by CrossFit and from other major competitions? 

With snatches, burpees, deadlifts, rowing, and double unders already in the rearview in 2024, what other workouts could Dave Castro drop on us in week 3?

Open Repeats: A repeat workout is nearly as common as thrusters, with 2022 being the only year after the inaugural CrossFit Open that there wasn’t a repeat workout. 

• 21.3 - The front runner for a repeat would be 21.3, a 15-minute chipper with front squats, thrusters, toes-to-bar, chest-to-bar pull-ups and bar muscle-ups.

• So far in 2024 there hasn’t been any gymnastics pulling, which 21.3 solves with toes-to-bar, chest-to-bar pull-ups, and bar muscle-ups. It also follows programming trends for the Open, where at least one muscle-up version (bar or ring) have been programmed every year, while toes-to-bar have been in all Opens except 1 and chest-to-bar pull-ups have only missed 2 Opens.

A repeat of 21.3 also rounds out the number of movements in the 2024 Open. In the three-week Open era, there have been between 10-12 movements programmed each year, and if 21.3 was repeated it would bring 2024 to 10 movements. 

Finally, 2021 was the first post-COVID Open, and having a repeat from 2021 would be a great way to highlight how far the CrossFit community has come since a time when gyms were closed around the world for extended periods.

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SPEED READS

🎟️ 🎟️ Tickets for the 2024 West Coast Classic, the North America West Semifinal, are available now!

🚨 Tia-Clair Toomey-Orr Out: The six-time champ announced Monday in an Instagram reel that, due to a wrist injury, she will not be able to compete in the 24.3 announcement.

New CMO at CrossFit HQ: As first reported by Barbell Spin, CrossFit announced earlier this week, in an email to affiliate owners, that Jenna Hauca has been hired as the company’s new Chief Marketing Officer.

• From the email: “Jenna joins CrossFit after spending five-plus years at Barry’s, where she led global marketing. Prior to Barry’s, Jenna oversaw digital, innovation, analytics, and business development at Generator Media + Analytics, a marketing agency based out of New York City.”

• “She was also a volunteer firefighter and nationally registered EMT and played NCAA D1 ice hockey at Princeton University, where she studied neuroscience and was published in the Journal of Physiology & Behavior. Originally from Canada, Jenna currently resides in Santa Monica with her rescue pit bull, Storm, and is enjoying her first CrossFit Open.”

😎👟🏊‍♀️ TYR Sport Europe: The title sponsor of TYR Wodapalooza, TYR Sport, has launched its European site. Check it out now. 

👟👟 Shelby Neal x INOV8: 2023 CrossFit Games rookie, Shelby Neal is the newest member of Team INOV8 for the 2024 season.

🎥 🍿 Tim Paulson Doc: “IDENTITY: A Live Free Film,” a documentary film following CrossFitter Tim Paulson during his final competitive season is out! Catch it on YouTube now.

ICYMI: CrossFit Open 24.3 heads to PRVN Fitness HQ. Learn more about the 2024 PRVN athlete roster.

MEMBER EXCLUSIVE

4 Nutrition Tips to Crush the Final Week of the Open, With Sports Dietitian Jaymeila Webb

CrossFit provides a unique experience that you won’t find in other sports, and that’s the opportunity to compete in the same competition as the elites. 

During the Open, Games athletes and Foundation athletes alike, all experience the same confusion as we try to make sense of Dave Castro’s cryptic clues, and we all feel the same nervous anticipation as we eagerly watch the Open announcement. Will there be more hinging movements this week? Will we see any gymnastics this year? 

An avid CrossFitter herself, Sports Dietitian Jaymeila Webb specializes in sports nutrition and eating disorders. Webb works with athletes from a variety of different sports including Olympic-level cyclists, and high-level CrossFit athletes, including Australia’s Julia Hannaford.  

• With only one more week left of the Open, fueling adequately could be your secret weapon to smashing 24.3. Webb believes that no matter your experience or your fitness level if you’re competing in the Open, you should fuel like an athlete. 

Here, Webb shares her top sports nutrition tips to help you climb up the leaderboard in your final week of the Open: 

CROSSFIT OPEN

The Open Report: Week 8

Days until the 2024 CrossFit Open: -14!

Days until the 2024 CrossFit Games Quarterfinals: 34

What was your first Open like?

Do you remember that day? I remember mine. 

I started CrossFit in my garage, as many people may have, in 2020, after my local YMCA shut down. I picked up random workouts to do off of Instagram. 

By the end of 2020, I signed up for Mayhem Athlete programming, had watched all the Games documentaries and Behind the Scenes, and was excited for my first Open. 

In November 2020, 4 months before the Open, I broke my wrist in a mountain boarding accident and had surgery to fix it a couple of days before Christmas. For whatever reason, while sitting in rehab in early January, slowly stretching my wrist, I had the bright idea that I would use the Open as a goal to get back into action. (pro tip: don’t do this, consult your doctor). 

Beyond the literal stretch goal, I signed up to be part of something larger than “me in my garage” and push myself to do something “For Time” that I knew would be a challenge. 

A lot of rehab and wrist stretching from January through early March and cut to:

• Friday, March 11 - 21.1 - Standing in my garage, having never done a wall walk before and with no chance at double-unders, I scaled my first-ever Open workout. Short wall walks and single-unders I pushed myself not to quit after seeing the wrist-heavy movements.
  Time: 11:55 - s (scaled) - 96,523rd place

• Friday, March 18 - 21.2 - I only had adjustable dumbbells, but I like burpee box jump overs, so I ran over to Dick’s Sporting Goods to buy a single 50-pound dumbbell to do my first Rx Open workout. I completed the 50 dumbbell snatches, on a 2.5-month post-surgery wrist, hitting the timecap just before starting the last 15 burpee box jumpovers.
  Reps: 210 - 67,022nd place

• Friday, March 25 - 21.3 & 21.4 - I wasn’t expecting a two-parter at all; I honestly didn’t know that was a possibility. Having never done more than a couple toes-to-bar and chest-to-bar, or a single-bar muscle-up and not feeling confident at all about all those thrusters or front squats, I scaled again. I had to do the front squats with my arms crossed because I could hold my wrist in the front rack (it still gives me problems to this day). I powered through on that 65 lb barbell and all the hanging knee raises and pull-ups and then slowly moved my way through the 30 chest-to-bar pull-ups to finish with 7 seconds left on the clock.
  Time: 14:53 - s (scaled) - 87,529th place

   

• The only thing standing between me and finishing my first Open was 1 Deadlift, 1 Clean, 1 Hang Clean, and 1 Jerk. My wrist was being a real jerk and screaming at me at this point. I got up to 115 pounds and with that, my first Open came to an end.
  Weight: 115 pounds - 96,543rd place

CROSSFIT OPEN

How to Watch CrossFit Open Announcement 24.3

The final week of the 2024 CrossFit Open kicks off with the live announcement of workout 24.3 on Thursday, March 14, on the official CrossFit YouTube channel. And we’ve got all the details you need to know heading into the event.

The details: The final live Open announcement represents the conclusion of the 2024 CrossFit Open and, for many people, the conclusion of their Games season. For the talented top 25 percent, the Quarterfinals lies in wait. The live announcements started during the 2013 season and grew in size and popularity through 2018. CrossFit elected not to host live Open announcements during the 2019 and 2020 seasons but returned to host them in 2021.

• 24.3 will be presented by Jocko Go, the Official Energy Drink of the CrossFit Games, and will take place in Nashville, TN, at PRVN Fitness HQ.

• The Six-Time Fittest Woman on Earth, Tia-Clair Toomey-Orr, who was scheduled to compete, made a last-minute announcement that a wrist injury would keep her from throwing down on Thursday. Instead, fan-favorite Games veteran, and the current Third Fittest Woman in the World, Arielle Loewen (Toomey-Orr’s original opponent) will now be featured in a four-way match-up that includes PRVN athletes Sydney Wells and Jay Crouch, along Mayhem athlete and fellow Third Fittest, Roman Khrennikov.

How to Watch the 2024 CrossFit Open Workout 24.2

Tune in to the CrossFit Games website or CrossFit YouTube channel for the live 24.3 announcement on Thursday, March 14, at 12 p.m. PT. 

Quarterfinals, for the top 25% of each division, will take place April 17-22, registration begins on April 1.

As always, the Morning Chalk Up will provide workout strategy guides and full leaderboard coverage and analysis.

THINGS TO…

…INDULGE

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Yourself with Resistance on the Runner and Runner Elite

With added resistance, the Runner / Runner Elite allows athletes to push past their comfort zone and create more challenging workouts. Make cardio more challenging with added resistance and push your workout limits.

ELEVATE YOUR CARDIO.

…CONSIDER

When to Pause on the HSPU

Whether you’re kipping your HSPU, or training strict, you may want to pause in between reps, if you’re on a big set. Depending on the type of HSPU, you’ll want to pause at different times. Check out this video from WODPREP that gives a heads-up on the details.

SUBTLE BUT SIGNIFICANT.

…ORDER

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HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

• 🎂Happy birthday to Margaux Alvarez and Sam Briggs.

• Happy 13-year affiliate anniversary to BST CrossFit in South Africa.

• Congratulations to Solomon from Diablo CrossFit in Pleasant Hill, CA, for completing his first RX Open workout. 

• Congratulations to Susan of Hunters Creek CrossFit in Orange County, FL, on the 200-pound/90-kilo snatch balance.

• 👏Great work to Games veteran Elijah EZ Muhammad on the 205-pound/92-kilo snatch complex.