24.3 RELEASED
24.3 was released today and it is a classic third workout for the Open, pulling gymnastics and thrusters. A challenging workout with a high-level gymnastics movement and a barbell movement that spikes that heart rate.
The workout is:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
RX: 95/65, 135/95
FX: 45/65. 95/65. Jumping Chest-to-Bars, Chin-over-Bar pull ups
Foundations: 45/35, bent-over rows, push ups
CrossFit has given us some challenging movements and there might be some that you might not be able to do (yet) and with that in mind, please take heart.
First, we have seen so many people who have come to some movement or weight that they have never been able to do (yet!) in the Open, but the adrenaline of the moment and the energy of the other athletes allow people to do something they never thought possible. Believe in the possibility of something amazing happening because these things do happen during the Open!
Second, go as far as you can in this workout and when you get to a movement that you can’t do, don’t sweat it. Go to a movement that you can do that makes sense for the workout (our coaches can provide scaling suggestions).
This is why the third workout often has that difficult movement, to inspire us to do better. The CrossFit Open is a snapshot of where we are in a moment in time and let these three workouts fill you with both pride and inspiration.
As far as classes, the Open workout will be the class for the entire day but we will have a big 5:45 PM class this Friday. After class, we are off to celebrate the completion of the Open at Looney’s Bar and Pub in Maple Lawn (a favorite of many Covies)
LETS GO!