CrossFit Open 24.2

24.2AMRAP · 20:00

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

Start CrossFit Open 24.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 185 lb (84 kg) barbell

Women: 125 lb (56 kg) barbell

Scaled

Men: 135 lb (61 kg) barbell, single-unders

Women: 90 lb (41 kg) barbell, single-unders

Movements

Row
Deadlift
Double-Unders

Movement standards

Monitor must read 300m before unstrapping. Deadlift starts from floor to full hip/knee extension with shoulders behind bar. Jump rope passes twice under feet.

Equipment

Concept2 Rower
Barbell
Jump Rope

Coaching notes by goal

Bulking: Posterior Chain Strength

Before: 5 sets × 3 reps Conventional Deadlift working to 82.5% 1RM. Rest 3 min.

Pacing: Deadlifts must remain unbroken with flawless lumbar tension. Row with long, powerful leg drives rather than high stroke rating.

After: 3 sets × 12 Glute-Ham Raises or Barbell Romanian Deadlifts.

Nutrition: Pre-load with 50g slow carbs 2 hours prior. Surplus +400 kcal.

Maintaining: Aerobic Capacity

Before: Calf stretch, hamstring flossing, 500m progressive row warmup.

Pacing: Row at 2k pace + 4-6 seconds. Deadlifts in 1 unbroken set or quick 6+4 with 3-second breath. Jump rope unbroken.

After: 10 minutes foam rolling hamstrings, calves, and thoracic spine.

Nutrition: Balanced macros. 1.8g/kg protein, targeted carbs around workout window.

Cutting: Engine Conditioning

Before: 5 min easy spin + dynamic hip activation (monster walks, glute bridges).

Pacing: Pace row conservatively to avoid lumbar pump under deficit. Split deadlifts into 5+5 early to protect spine.

After: 10 minutes easy walking cooldown.

Nutrition: Deficit (-350 kcal). Pre-workout black coffee + essential amino acids.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.