Week one is done and it’s time for the second workout of the 2024 CrossFit Games Open!
For most athletes, my main piece of advice is going to be to move slower and to break things up more than you think you need to for the first part of the workout. A 300m Row can be a misleading distance and if you come out too hot it’s going to be really tough to sustain that pace later on into the workout.
I feel like most athletes should plan to *not* hang onto the Deadlift bar for large, unbroken sets. Instead, work to find what rep range is repeatable while allowing good technique. I absolutely suggest using a switch grip on the bar, too. As you get deeper into this workout, remind yourself to keep your chest up and back flat. The cue I use for myself is to actively brace my core before every single rep and to drive myself away from the floor using my legs. Don’t less this movement come from your back!
The high volume of Double-Unders in this workout are going to catch up to some people in the later rounds. Large sets may be possible early on, but when you realize that you may be three or four HUNDRED reps in by the end, working to complete 50 reps unbroken each round might not make the most sense! My advice is to break them up on your terms early on, take a quick breath, and then get back after it. For athletes who are proficient, breaking them into a set of 30 and then a set of 20 may help keep your heart rate under control for longer.
I don’t think this workout will be WON on any one part in particular. That said, I think it can be LOST by pushing too hard on any one part too early on. Trying to hold a comfortable pace between 1:50 and 2:00 on the row and then completing the Deadlifts and Double-Unders in 2-3 quick sets is likely where most of us are going to see the best results. If you feel great at the ten or fifteen minute mark, by all means turn it on and finish strong!
If you’re interested, watch my video and let me know if this advice helps!
Regardless of your experience or ability level, if you’re going to try this workout:
Good Luck, Have Fun, I Believe In You!
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