CrossFit Open 24.3

24.3For Time · 15:00

All for time:
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

Start CrossFit Open 24.3 with the timer

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

Loads

Rx

Men: Part 1: 95 lb (43 kg) / Part 2: 135 lb (61 kg)

Women: Part 1: 65 lb (29 kg) / Part 2: 95 lb (43 kg)

Scaled

Men: Part 1: 65 lb + jumping chin-over-bar / Part 2: 95 lb + jumping chest-to-bar

Women: Part 1: 45 lb + jumping chin-over-bar / Part 2: 65 lb + jumping chest-to-bar

Movements

Thruster
Chest-to-Bar Pull-Up
Bar Muscle-Up

Movement standards

Thruster hip crease passes below knee, bar locked out overhead. Chest clearly contacts bar below clavicle. Bar muscle-up locks out with elbows fully extended above bar.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Upper-Body & Quad Power

Before: 4 sets × 4 Front Squats at 80% 1RM. Rest 2.5 min.

Pacing: Explosive upward drive on thrusters. Crisp hollow-to-arch kipping on chest-to-bar and muscle-ups.

After: 3 sets × 8 Weighted Neutral-Grip Pull-ups.

Nutrition: High caloric surplus (+450 kcal), high carb refeed.

Maintaining: Gymnastics Density

Before: Thoracic spine foam rolling, wrist flexor stretch, kip swings and strict pull-ups.

Pacing: Part 1 is a trap: throttle pace to 80% to keep heart rate and grip fresh for Part 2.

After: Forearm and lat stretch + 8 min recovery spin.

Nutrition: Isocaloric maintenance, targeted amino acids.

Cutting: Metabolic Threshold

Before: Extensive shoulder band activation (crossover symmetry) and hip mobility.

Pacing: Break Part 1 thrusters into 5+5 immediately to prevent forearm pump and shoulder burn.

After: 12 min light stationary bike cooldown.

Nutrition: Deficit (-400 kcal). Focus on high leucine intake.

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