March 15, 2024 – Competition Program

CrossFit Open 24.3 Mobility:
60 Second Banded Lat Stretch (each arm)
60 Second T-Spine Pulse on Bench
60 Seconds of Slow Controlled Cat/Cows
60 Second Banded Perfect Stretch (each side)
60 Second Banded Front Rack Stretch (each side)

CrossFit Open 24.3 Activation:
Two to Three rounds of:
10 Banded Good Mornings
10 Single Leg Hip Bridges (each side)
10 Monster Walk Steps (forward and backward)
10 Monster Walk Steps (left and right)
5 Double Kettlebell Front Squats @ 1111 Tempo

Followed by…

Pull-Up Bar Activation:
Two to Three sets of:
5 Scap Pull-Ups
3-5 Strict Pull-Ups
3-5 Strict Toes to Bar
Rest 15 seconds
6-8 Kipping Swings
Rest 15 seconds
15 Banded Face Pulls
Rest as needed

CrossFit Open 24.3 Warm-Up & Game Pace Prep:
Every minute, on the minute, for 5 minutes:
20 Second HARD Effort Bike
40 Second Easy Pedal or Rest

Followed by…

Workout Prep:
Two to Four sets of:
3 Thrusters
*Gymnastics Movement*
3 Thrusters
*Gymnastics Movement*
Rest as needed

CrossFit Open 24.3
For time:
5 Rounds of:
10 Thrusters, (95/65 lbs)
10 Chest-to-Bar Pull-Ups

Rest 1 minute, then:

5 Rounds of:
7 Thrusters (135/95 lbs)
7 Bar Muscle-Ups

Time cap: 15 minutes

Additional Optional Work:
4-5 Minute Bike @ Ascending Effort

Followed by…

Two rounds of:
50 Foot Single Arm Overhead Carry (each arm)
10 Banded Lunge to Stepovers (each leg)
15 Banded Terminal Knee Extensions (each leg)
20 Banded Pull Throughs

Followed by…

Three rounds of:
5 High Hang Snatch High Pulls
5 High Hang Power Snatches
5 Overhead Squats
5 Burpee Broad Jumps
*Empty barbell.

A.
Every 75 seconds, for 10 minutes (8 sets of):
2 Power Snatches @ 80%

B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 70-75% + Band Tension

*Use the same band tension as three weeks ago.

C.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets

Followed by…

One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.

CrossFit Open 24.3 Strategy & Tips
We knew it wouldn’t be the CrossFit Open if we didn’t see pull-ups or thrusters so 24.3 does not disappoint!

General Strategy Notes:
1. The first 5 rounds are an intelligence test. You can’t win the workout here but you can definitely lose it. Don’t fall into the early trap and burnout for the second part.
2. Find as many ways to save your grip as possible, relax it on the thrusters and make sure you’re getting a good lock with your gymnastics grips on the pull up bar.
3. Make sure you’re smooth on the thrusters, there’s different speeds, this should be a notch or two below your Fran speed because you’ve got 35 at a heavy bar after 50 at the light bar.
4. Aim for the first 5 rounds to be about 60-75 seconds slower than your Fran time.
5. During the bar muscle up portion a break on the pull-up bar is likely going to be longer than a break on the barbell so if you have to break the thrusters to save yourself for the bar muscle ups go for it.
6. Best scores are going to be the people that are able to stay smooth and consistent throughout the entire 10 rounds and not burnout when we get to the heavier load and higher skill.

Please watch this video of coach Holden discussing these tips

For more general strategy suggestions, check out our blog post here

Pacing Suggestions:
It is very important that you don’t hit redline during the first five rounds. You will be better off starting the second portion of the workout 15-20 seconds later but having enough left in the tank to keep working. View this workout as 10 rounds with a 60 second rest in the middle versus two 5 round workouts. How can you help pace yourself through those first five rounds? Breathe during your thrusters with an inhale on the way down, a rhythmic exhale as you press up will naturally help you pace the thrusters. Take a moment to transition from the barbell to the rig as you take 1-2 deep breaths to better moderate the heart rate.

Pacing will be very dependent on your ability with gymnastic volume. For the most part, everyone should be aiming for unbroken on the thrusters in the first five rounds. If you worry that will spike your heart rate up too high then you may want to do something like 6/4 but make the break quick. Stay on the pull up bar for as long as you can while in rhythm. Try to breath during your pull ups and relax the grip on your descent so you aren’t staying in full tension during the entire pull up set. If you come down, don’t fret it. Give your arms a quick shake and then back up on the bar. A good pacing goal would be 40-60 seconds per round on the first portion.

Utilize all 60 seconds of rest by taking deep breaths to regulate your heart rate, chalk up and relax your forearms.

The next five rounds will be about your ability to move the heavier barbell and your abilities with higher level gymnastics (BMU for the young bucks, chest-to-bar for the ‘mature’ athletes). No matter what, respect the weight of that barbell. Your legs will be fatigued. You may want to start by breaking up those thrusters into manageable sets that allow you to get right back onto the barbell. This will also allow you to have a little more energy left in the tank for your gymnastics. If you know that BMU/C2B are not strong movements for you then plan to break from the first round on. We would rather you break early then risk failing on your last round.

Movement Considerations:
Chalk up the pull-up bar before you start and make sure you are wearing your favorite grips. We don’t want anyone ripping their hands on this workout. Make sure you are setting up under a pull up bar that allows you to easily jump to your swing versus doing too big of a jump, which will waste energy.
Use weights on the pull up bar that are least likely to bounce all over the place and make sure you are using collars that say securely fastened.
If you are a sweater then consider wearing sweat bands to avoid sweat pooling onto your hands, making them more likely to tear.

Remember … you do this because it is FUN! So have fun with this one!