CrossFit Games 24.2 Mobility Prep
Band Distracted Hamstring Floss x 60 seconds per side
Band Assisted Ankle Pulse x 60 seconds per side
Dead Bug Progressions x 60 seconds
CrossFit Games 24.2 Glute Activation Prep
10 Banded Good Mornings
10 Banded Clam Shells Per Leg + 5 second hold on last rep
10 Banded Fire Hydrants Per Leg + 5 second hold on last rep
10 Banded Hip Bridges + 5 second hold on last rep
Two sets of:
Single Leg RDL x 5 reps per leg @ 3111
10 Hamstring Curl with Foam Roller
20 Single Unders
CrossFit Games 24.2 Movement Prep
Two sets of:
100 Meter Row
5 Deadlifts
15 Double-Unders
Set 1 @ easy pace
Set 2 @ medium pace
At Game Pace complete …
300 Meter Row
10 Deadlifts
50 Double-Unders
150 Meter Row
5 Deadlifts
25 Double-Unders
Use this to assess if your pacing is sustainable for 20 minutes.
CrossFit Games 24.2
As many rounds and reps as possible in 20 minutes:
300 Meter Row
10 Deadlifts (185/125 lbs)
50 Double-Unders
Additional Optional Work:
A.
Every minute, on the minute, for 8 minutes:
2 Hang Power Snatches @ 80%
B.
Five sets of:
3 Front Squats @ 80%
Rest 90 seconds between sets
*Focus is on SPEED out of the bottom. This weight is likely too heavy to thruster, but that’s how you should approach the concentric portion of each squat.
C.
Three sets of:
25-30 Reverse Hyper @ 50% of 1RM Back Squat
Rest as needed
*If no reverse hyper then perform 25 weighted GHD Hip Extensions instead.
CrossFit Games 24.2 Strategy Tips
Invictus Crew! CrossFit has gifted us with a FUN 20 minute amrap. Good thing you all have been doing 30 minute emoms on the weekly so 20 minutes will feel like nothing. 🙂 This workout is a simple workout which means it will be deadly … in all the good ways. We are so excited to see what you all can do with those big engines of yours paired with a strong mental fortitude.
General Strategy Tips:
1. Run a smooth race, don’t get swept up in the first few rounds and blow up.
2. Use round one of the Game Pace Testing to see how long a round will take you, then adjust for fatigue.
3. Aim to hold around your 5k pace on the rower. Remember this is over half the workout from a time standpoint.
4. Transitions matter, make sure you are comfortable with a quick release technique or, better yet, don’t mess with the foot straps if you don’t have to.
5. Set checkpoints to keep yourself on pace. Do the math for what you have to average in order to get your ideal amount of rounds.
Coach Holden discuss in more depth these tips here
Pacing Suggestions:
Give yourself some checkpoints to keep yourself on pace. To keep it simple lets say that in your game pace testing you complete one round in 2:00. Use that as the foundation for building out your pacing for every 5 minutes of the amrap. This may look like:
5:00 Minute Mark: Two Rounds + Row
10:00 Minute Mark: Four Rounds + Row (accounting for some fatigue)
15:00 Minute Mark: Seven Rounds
Goal is 9+ rounds at this pace.
This will vary from person to person but have your checkpoints written out so that you can clearly see it and can hold yourself to your pace.
Movement Suggestions:
Erg
Straps – If you are comfortable with a quick release on the foot straps then please use that technique. If you aren’t then you may just want to keep the straps loose so you can quickly transition in and out of the straps. You want to avoid fumbling with the straps and getting stuck in the foot holds.
Pace – Please set your damper to what you’d normally set it and row at your 5k pace. you do not need to sprint on the erg but use the row as a way to ‘recover’ and mentally reset each round.
Quick transition – Once you complete your 300 meters make sure to put the handle in the holder so it will be easy to grap in your next round. Be quick to get out of the erg and hustle to get your hands on the deadlift bar.
Deadlift
Grip – You may want to vary your grip so you aren’t doing 90+ reps with the same grip.
Pace – Keeping these unbroken is an option for some of you. If you are an athlete whose back blows up with high rep hinging then you may want to break this from the start with 5/5 or 6/4. If you do this then make sure you follow the bar down when you break and get your hands right back onto the barbell for your next rep. The ‘break’ isn’t intended for you to recover but instead it is to give your back a quick rest from the eccentric portion of the deadlift.
Belt – No belt for a workout like this unless you have a history of back issues and you want that extra support. If that is the case then keep the belt on during the entire workout and tighten it during your transition from the erg to the barbell and loosen it during the transition from the barbell to the rope.
Double-Unders
Rope – Please have a back up rope set up near your working station in case your rope breaks during the workout.
Pacing – Let your body lead you here. If you are in a rhythm with your double-unders then keep at them; focusing on good breathing. These don’t need to be blazing fast; they just need to be smooth. If you trip, don’t get frusterated but just take a deep breathe, get your rope set and start moving.
Rope Placement – Don’t throw your rope down! Lay it out quickly but nicely so it is easy to grab for your next round. Then it is a quick jog back to the erg where you will mentally reset for your next round.
For more movement considerations please see our blog post that includes some articles about deadlift set up, double-under tips and rowing in competition.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Cardio Option 2 Core and Abs
Four sets of:
10 Minute Row/Bike/Jog @ Easy Pace
40 GHD Sit-Ups
35-49: 30 GHD Sit-Ups
50-54: 25 GHD Sit-Ups
55+: 20 GHD Sit-Ups
Gymnastics Accessory
Every 3 minutes, for 15 minutes:
6 Wall Walks
*Immediately following your final Wall Walk perform as many Wall Facing Strict Handstand Push-Ups as possible.
*Score is your smallest max set.
35-54:
Every 3 minutes, for 15 minutes:
3 Wall Walks
*Immediately following your final Wall Walk perform as many Wall Facing Strict Handstand Push-Ups as possible.
*Score is your smallest max set.
55+:
Every 3 minutes, for 15 minutes:
3 Wall Walks
*Immediately following your final Wall Walk perform as many Strict Handstand Push-Ups to 3″” risers as possible.
*Score is your smallest max set.
Running Progressions
Two rounds of:
800 Meter Run @ 5k Pace
600 Meter Run @ Mile Pace
800 Meter Run @ 5-10 Seconds/Mile Slower than 5k Pace
200 Meter Run @ 5-10 Seconds/Mile Faster than Mile Pace”
Sleds and Carries
Every 2 minutes, for 10 minutes:
50 Foot Sled Max Effort Sprint
Followed by…
Two sets of:
50 Foot Sled Harness Drag with Emphasized Running Form
Rest 2 minutes between sets
Followed by…
Four sets of:
50 Foot HEAVY Bear Crawl Sled Harness Drag
Rest 2 minutes between sets