We are in the middle of the 2024 CrossFit Open, and this week, we head 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, 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 many other Games competitors.
Check out the description of the 24.2 workout below, and keep reading for tips and strategies.
[Related: CrossFit Open Workout 24.1 Livestream Numbers Surpass 2023 Figures]
2024 CrossFit Open Workout 24.2
For the full workout description and scorecards, head here. Find the workout below:
20-Minute AMRAP
- 300-Meter Row
- 10 Deadlifts (185 Pounds for Men/125 Pounds for Women)
- 50 Double-Unders
Scorecards and Descriptions
24.2 Tips and Strategies From Elite Coaches
Moments after 24.2 was announced, coaches Michele Letendre, Justin Cotler, Caroline Lambray, John Singleton, and Cole Sager offered up their preliminary tips.
What they said:
Lambray: “This is where preparation pays off. Know your pace for 300 meters [of rowing],” said Lambray, who coaches Jeff Adler, 2023’s Fittest Man on Earth.
In terms of a pacing strategy, she recommends taking your 300-meter row time “and add your deadlift pace, with or without a break depending on how heavy the weight is for you and your strength endurance, and finally add your double-under time [for 50 reps],” she explained.
From there, add about three to five seconds per round to account for your transition time. This will establish how fast you should aim to hold each round. Then, test this pace before you attempt 24.2.
This pace “needs to feel doable for at least 15 minutes,” Lambray said. “You’ll only want to feel like you need to push [into] the pain cave on the last five minutes.”
Bottom line: Don’t go faster than the pace per round you commit to beforehand. If you do, “you’ll blow up and slow down,” she said.
2024 CrossFit Open Schedule
For those participating, here are the important dates for this year’s CrossFit Open:
Workout 24.1 — Announced: February 29 | Scores Due: March 4 at 5 p.m. PT
Workout 24.2 — Announced: March 7 | Scores Due: March 11 at 5 p.m. PT
Workout 24.3 — Announced: March 14 | Scores Due: March 18 at 5 p.m. PT
More CrossFit Content
Read the latest CrossFit stories from the Morning Chalk Up below:
- Interview: Haley Adams on Finding the Joy In CrossFit Again After Her Year Away
- ROKA Partners With CrossFit Games, Adds Tia-Clair Toomey-Orr to Athlete Roster
- Breaking Down the Most Common CrossFit Open Movement Combinations
Featured image: @crossfitgames / Instagram
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