Master CrossFit Open Workout 24.2: Ultimate Guide for Top Scores

Your Guide to CrossFit Open Workout 24.2

The second CrossFit Open workout of 2024, dubbed 24.2, is certainly a stark contrast to the first week’s challenging combo of single-arm snatches and burpees. WWE heavyweight champion Seth Rollins revealed the workout during the live announcement, continuing his 12-year streak of participating in the CrossFit Open.

Receiving the baton from Dave Castro, Rollins unveiled the second test, a rigorous 20-minute AMRAP (As Many Reps As Possible) of rowing, deadlifts, and double-unders. Fans had the chance to see Justin Medeiros, two-time ‘Fittest Man on Earth’, and fan-favorite Colten Mertens take on the test via a live stream on the CrossFit Games website and YouTube channel.

Read on for a complete guide on how to undertake CrossFit Open Workout 24.2 and improve your score with tips from Alex Conroy, an experienced CrossFit coach and head of PZL Programming.

Nailing CrossFit Open Workout 24.2

To ace the CrossFit Open Workout 24.2, your aim is to achieve as many reps as possible within 20 minutes of:

• Rowing 300m
• Deadlifts x10 (185lb/83kg for men, 125lb/56kg for women)
• Double-unders x50

Unlike the previous week’s twist on the popular 21-15-9 CrossFit format, this workout is relatively straightforward. Your score is determined by the rounds and reps you complete in 20 mins, with every 10 meters on the rower equating to one rep.

Taking on CrossFit Open Workout 24.2 Scaled

The scaled version of CrossFit Open Workout 24.2 includes:

• Rowing 300m
• Deadlifts x10 (135lb/61kg for men, 95lb/43kg for women)
• Single-unders x50

This version still consists of a 20-minute AMRAP with rowing, deadlifts, and skipping. The difference lies in the lighter barbells and performing single-unders rather than double-unders.

The “foundations” version includes a 20-minute AMRAP of 30 rower strokes, 10 deadlifts, and 50 single-unders or jumping jacks with the listed weights for deadlifts being 75lb/34kg for men and 55lb/25kg for women.

Scoring Well in CrossFit Open Workout 24.2

It’s essential to approach this long workout with a plan as you won’t be able to go all out for the entire 20 minutes. To help you with this, here’s some advice from Alex Conroy, head CrossFit coach at PZL Programming:

• Find a slightly uncomfortable but sustainable pace
• Keep your pace consistent to avoid wasting time
• Save your big push for the end
• Make your transitions smooth to save time
• Row at a 500m split pace slightly slower than your 2km pace
• Relax your grip on the row during the recovery phase of each stroke
• If needed, plan to break the moves up early
• Manage your breathing throughout the workout.

Aiming For a Good Score in CrossFit Open Workout 24.2

Early recorded scores for CrossFit Open Workout 24.2 were 930 reps for Justin Medeiros and 922 reps for Colten Mertens. However, unless you have your sight set on the CrossFit Games, you might want to aim for five to seven rounds, according to Alex Conroy.

Deadline for CrossFit Open Workout 24.2 Score Submission

You need to submit your scores for CrossFit Open workout 24.2 by 5pm PST Monday, March 11 (1am GMT Tuesday, March 12). You can redo the workout and resubmit your score as many times as you like before the deadline. To participate in the online fitness competition, you need to register for the Open, which costs $20. You can then upload your score on the online leaderboard.

If you do the workout at a CrossFit-affiliate gym, you can easily submit your score on the leaderboard via the CrossFit Games app or website. The affiliate manager at your gym will validate your score. If you’re not at a CrossFit-affiliate gym, you’ll need to film your workout and upload the video on a common hosting site like YouTube or Vimeo. The CrossFit internal review team may assess your video to confirm you meet the workout standards.