Welcome to the ultimate guide (and video) for conquering the final workout of the 2024 CrossFit Open, brought to you by Jason Grubb in partnership with Thirdzy. As we gear up to tackle Open 24.3, this newsletter is your comprehensive playbook, covering everything from nutrition and hydration, dynamic warm-up exercises, and priming strategies for optimal performance, to breathing techniques, movement transitions, timing, technique refinement, injury prevention, and essential gear recommendations.
We're also excited to spotlight our sponsor, Thirdzy, known for their commitment to clean, effective nutrition. Their PM Recovery Collagen, now Informed Sport Certified and featuring Magnesium Bisglycinate for enhanced absorption and sleep quality, is designed to support your recovery journey. Elevate your post-workout routine and enjoy 20% off your purchase with our exclusive link: https://thirdzy.com/discount/jasonzzz, ensuring you're ready to give it your all in competition.
Open 24.3 presents a demanding combination of thrusters and gymnastics that will test your strength, endurance, and technique. Here's how to approach this challenge strategically, ensuring you not only perform at your best but also finish strong and injury-free.
The Workout
For Time:
5 rounds
10 thrusters (96/65lbs)(43/29kg)
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of
7 thrusters (135/95lbs)(61/43kg)
7 bar muscle-ups
Time cap: 15 minutes
Grips: Essential for maintaining a firm hold during chest-to-bar pull-ups and bar muscle ups, reducing the risk of slipping and hand injuries.
CrossFit Lifters: These specialized shoes can significantly improve your stance and stability during thrusters, helping you maintain a more efficient and safer position throughout the lifts.
Routine is Key: Stick to your established pre-training routine, including nutrition and hydration. Personal favorites like LMNT for electrolyte balance and beta alanine from Black Label Supplements can enhance performance and endurance.
Quality Sleep: The night before, consider using Thirdzy's PM Recovery Collagen to ensure deep, restorative sleep, setting the stage for optimal performance.
Thrusters: Utilize the overhead lockout position for brief rests, and smoothly transition into the squat by catching the bar in motion. Incorporate a breathing rhythm of one breath per rep to maintain endurance.
Gymnastics Movements: For both chest-to-bar and bar muscle-ups, employ a false grip to enhance your hold. Practice efficient kipping and butterfly techniques to conserve energy.
Lower Body: Focus on opening up the hips and ankles with dynamic movements like squats and lunges. Heavy front rack holds will help acclimate your body to the thruster's front rack position.
Upper Body: Use tools like Crossover Symmetry for shoulder prep, and perform scapular retractions, kipping swings, and a few practice reps of each gymnastics movement to prime your muscles.
Lifting Belt: Consider a belt for additional support during thrusters, especially if the weight challenges your stability and core strength.
Comprehensive Warm-Up: A thorough warm-up is non-negotiable to prevent strain and injury, ensuring your body is fully prepared for the intensity of Open 24.3.
Pacing: Smooth and steady wins the race. Early on, manage your rep schemes to prevent heart rate spikes. Use breaks strategically, focusing on controlled breathing to maintain a steady, sustainable pace throughout all rounds.
Open 24.3 is a HUGE test of both physical prowess and mental fortitude. By equipping yourself with the right gear, honing your technique, and entering the workout with a solid pacing strategy, you're setting the stage for a successful and rewarding performance.
Remember, how you prepare and recover from this workout is just as important as the effort you put in. Listen to your body, prioritize safety, and push yourself to new heights.
Let's crush Open 24.3 and celebrate the strength and determination that define our community.
WATCH THE FULL VIDEO BELOW FOR A THOROUGH EXPLANATION OF EACH OF THIS TIPS
Stay Bold!
Jason
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