The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 300 m | Row | – | – |
| 10 | Deadlift | 85 kg | 57.5 kg |
| 50 | Double Under | – | – |
Women: 20 min AMRAP: 300 m Row, 10 Deadlifts 57.5 kg, 50 Double Unders
How Open 24.2 works
Open 24.2 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 24.2 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 24.2 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 10 rounds | from 9 rounds |
| Advanced | from 8 rounds | from 7 rounds |
| Intermediate | from 7 rounds | from 6 rounds |
| Beginner | from 5 rounds | from 5 rounds |
| Novice | under 5 rounds | under 5 rounds |
Tips for Open 24.2
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 24.2
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Row: Shorter distance; Lower stroke rate
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time