Improving CrossFit Open 24.2 (Part 2)
Intro to Sport Performance
In Part 1 of this blog, we discussed how we think about improving movement for people that want to participate in competitive CrossFit. Once those basic movement skills are developed, athletes start to move into an intermediate or advanced stage of development where they have to actually learn to train for the sport. In this blog, we will explain how we think about long term development in the sport.
Data
Data source: https://btwb.blog/2024/03/08/crossfit-open-24-2-preliminary-analysis/
Using the Data
As people compete in the Open, you can start to identify where their strengths and weaknesses lie. The tests can take on different time domains, structures, loading, and volume requirements. Open workout 24.2 spans 20min across three different movements . As more tests are released, you will be able to see where individuals get exposed from a racing standpoint relative to their placement on the leaderboard. Within the TTT brand, we have different ways of trying to classify these workouts based on the energy system demands, time domains, and the movement complexity within the workout. 24.1 specifically has relatively low loading, simple movements, and is completed in 6-11 minutes for most serious competitors. So, if athletes scored poorly on this test, then they might need to develop physical performance qualities and sport-specific abilities that translate to improvements in areas that relate to the workout.
Sample Training Progressions
Training progressions can be categorized based on the biomotor qualities of strength, speed, endurance and based on their sport specificity. Here are some example workouts that would address those needs in training:
Strength Progressions
The inclusion of the barbell in Open test 24.2 means that there is the potential for absolute strength to be a limiter to performance. For the youngest teen, oldest masters, and novice athletes who are below the top 25% cut line, the proximity of their 1RM to the RX weights is a strong indicator of whether developing top end strength is important to improving 24.2 performance. For example, if athletes in these categories have 1RM’s that are only 10-15% heavier (or even below) the RX loads of 185 lb or 125 lb for the deadlift, that indicates that spending time developing deadlift strength would be beneficial.
In order to clearly define the strength requirements for the sport, we analyzed How Strong an athlete needs to be to compete at various levels of CrossFit. You can use this as a guide to determine if absolute strength is a priority for your clients. Below you will find three weeks of training progressions using principles from our TTT Coaching Strength course designed to improve absolute strength for the barbell deadlift.
Week 1: (heavy load resistance + overcoming iso)
A. Deadlift - 5,5,5,5; rest 2min b/t sets (build to strong 5 for the day, ~85% of 1RM)
B. Deadlift Overcoming Isometric @ 2” below knee - 5sec on the min x 5 sets (100% effort)
Week 2: (heavy load resistance + overcoming iso)
A. Deadlift - 3,3,3,3,3; rest 2min b/t sets (build to strong 3 for the day, ~90% of 1RM)
B. Deadlift Overcoming Isometric @ 2” below knee - 7sec on the min x 5 sets (100% effort)
Week 3: (heavy load resistance + overcoming iso)
A. Deadlift - 4x (2.2.2); rest 30sec b/t clusters + 2min b/t sets (use heaviest load from week-2 across)
B. Deadlift Overcoming Isometric @ 2” below knee - 9sec on the min x 5 sets (100% effort)
Strength Endurance Progressions
If your athletes already have the strength levels needed to be competitive in the sport, but still struggle with cycling deadlifts in 24.2 for high-volumes, you should focus on strength-endurance progressions. These will emphasize the ability to either handle larger unbroken sets or to repeat these sets over the course of a longer workout. Below you will find three weeks of training progressions focusing on developing strength endurance.
Week 1: (moderate load resistance)
A. Deadlift - 7,7,7,7; rest 2min (65-75% of 1RM, across)
B. Double KB Deadlift - 4 x AMRAP in 40sec; rest 3min (70/53# / hand)
Week 2: (moderate load resistance)
A. Deadlift - 9,9,9,9; rest 2min (65-75% of 1RM, across)
B. Double KB Deadlift - 4 x AMRAP in 45sec; rest 3min (70/53# / hand)
Week 3: (superset)
A1. Deadlift - 3,3,3,3; rest 30sec b/t sets (75-80% of 1RM, across)
A2. TnG Deadlift - 4 x AMRAP in 45sec; rest 3min (185/125#)
Cyclical Endurance Progressions
Given the duration of Open 24.2 being a 20 minute AMRAP, it has a massive conditioning requirement. Contributions from both the anaerobic and aerobic energy systems are needed for success in this duration, however, aerobic capacity probably plays a larger role in overall performance. For most people who felt limited by their heart rate or breathing, spending time doing extensive interval training to develop their row pace at lactate threshold would be a good investment of time. Below you can see how we would progress row based intervals over the course of three weeks to build capacity to make the row portion of the workout more sustainable.
Week 1: (extensive intervals)
Every 12min x 3
2k Row @ goal 30min TT pace
Week 2: (extensive intervals)
15-10-5min Row; rest 3min b/t sets
@ same pace as week-1
Week 3: (time trial)
Row - 30min for max distance
*record average pace / 500m
Sport-specific Progressions
Success in CrossFit tests requires more than just developing strength and endurance in isolation. When you mix the two elements together into a metcon, the result is more than the sum of the two parts. In order to progress someone from either a strength or conditioning limitation to sport performance, you need to gradually progress them into a mixed fatigue environment. A three week approach to this type of graded exposure is detailed below.
Week 1: (pre-fatigue)
3x Sets: rest 4min b/t sets
750m Row buy-in
…into for time:
2 Rounds
10 DL @ 185 / 125#
50 DU
300m Row
Week 2: (intensive intervals)
Every 3min x 6 sets
300m Row
10 DL @ 185 / 125#
50 DU
*note that if these are taking longer than 2:30, shift to every 3:30
Week 3: (extensive intervals)
Every 10min x 3
3 Rounds:
300m Row
10 DL @ 185 / 125#
50 DU
Sport-specific Workout examples
If your client’s goal is to maximize their performance in a test similar to Open 24.2, then you will need to have them perform some sport-specific training sessions. These are meant to reflect the same demands as 24.2 but introducing subtle variance so that they are continuing to prepare for the unknown and unknowable aspects of the sport. Below are three sport-specific tests that could be used when preparing someone for competition.
Week 1:
Triple 3’s
3000m Row
300 DU
3mi Run
Week 2:
10 Rounds for time:
5 DL @ 225#
15 cals Row
25 Drag Rope DU’s
Week 3:
24min Cap:
300m Ski
10 Box Jump Overs @ 24 / 20” (step-down)
100ft DBL KB Farmers Carry @ 70 / 53#
Closing Thoughts
As we said last week, we try not to allow a single workout to dictate entire training progressions because when a test becomes a target, it no longer becomes a good measure. So, while we used this workout to illustrate our training philosophies and methodologies, we would not organize an athlete’s training entirely around improving one singular test in the sport. Remember that as you analyze these example sessions, you should think of them as parts of a more holistic program that would be written to get the athlete better at the entirety of the sport.
As you move forward in your coaching career, if you want to use CrossFitTM for GPP training, remember to ensure that people move well, safely, and in a variable way as we covered in Part 1. And if your clients are talented, hungry, and seeking challenges enough to want to improve in The Sport of Fitness™, remember to coach them with the care that an athlete requires.
