Crossfit: WOD's Open 2024

The CrossFit Open is one of the most anticipated events in the fitness world. It's a global competition where athletes of all levels challenge themselves to push their limits through WODs (Workouts of the Day) designed to test strength, endurance, technique, and mindset. The 2024 Open was no exception, featuring intense and thrilling workouts.

What is the Crossfit Open?

The CrossFit Open is an initial qualifying phase for the CrossFit Games , the sport's largest competitive event. Over the course of three weeks, WODs are revealed for athletes to complete and submit online. These workouts range from basic movements like burpees and squats to complex exercises like snatches and muscle-ups.

The main goal? To test the versatility and adaptability of CrossFit practitioners.

The 2024 Open WODs

This year's Open offered a challenging combination of cardiovascular endurance, strength, and technique. Here's a summary of the WODs announced:

Week 1: "24.1"

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Focus on endurance and pace! Many athletes highlighted the difficulty of maintaining high intensity throughout the 12 minutes.

Week 2: " 24.2"

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

This WOD was a true test of strength and body control. The volume of technical movements, such as handstand push-ups, required strategy.

Week 3: "20.3"

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

Time cap: 15 minutes

♀ 65.95 lb (29.43 kg)
♂ 95, 135 lb (43, 61 kg)

The final challenge featured an explosive combination of strength and endurance. The sprint at the end of each round was crucial to the overall time.

Participating in the Open: What Do You Have to Gain?

1. Compete Against Yourself
   The Open is an opportunity to test your limits, regardless of your level. Whether completing the RX WOD (prescribed) or scaled, each repetition counts as a personal victory.
2. Sense of Community
   The Open unites the global CrossFit community. It's an opportunity to share your journey with other athletes, whether at your local box or through social media.
3. Personal Progress
   Participating in the Open allows you to track your progress year after year. Seeing where you were in 2023 and comparing it to 2024 is an incredible way to celebrate your progress.

Tips for Tackling the Open WODs

1. Strategy is Everything
   Study the WOD before you start. Set a pace you can maintain until the end.
2. Proper Heating
   Prepares the body for specific movements, preventing injuries and ensuring maximum performance.
3. Hydration and Recovery
   Stay hydrated before, during, and after workouts. Prioritize rest for the next WOD.
4. Trains the Scaled Movements
   If some exercises are still challenging, practice the adapted (scaled) version. Remember: effort is what really counts.

Conclusion

The 2024 CrossFit Open once again demonstrated that CrossFit is more than just a workout—it's a lifestyle that challenges both the body and mind. Whether you're a professional athlete or a beginner, each WOD is an opportunity to push yourself.

Are you ready for the next Open? Start preparing now with regular training and focus on progress! And, of course, keep following tips and training here at www.treinoemcasa.com .