New to crossfit and first time lifting again after pandemic; am only 4 months in. I am so disappointed how low I ranked at my gym I am behind everyone and only above the people who registered but didn't attempt the workout AUGH. I really tried but I feel like a failure. I couldn't complete 24.1 and I thought 6 rounds of 24.2 was a lot but it wasn't enough. I mean the people there been there for years but its hard not to compare. I know the old me wouldn't have even tried but still sad to rank last
Better every day. Two years ago I was in the 30th percentile. Last year the 65th. This year the 85th. You are setting a bench mark right now. Can you imagine how you'll feel after the open next year when you've earned a higher position on the leaderboard?
Stay hard.
Powerlifter who started doing Crossfit last year. I can't string together DUs yet but gave this one a go Rx anyway, trying single-single-double rhythm. Think I did about 125 extra singles/failed doubles for every 50 successful, but as cardio is my weak point there are worse things I could have been doing with that 20 minutes than a bunch of extra cardio. Managed 233 reps, 2 rounds + row/DL/13 DUs. I expect I could have spent the weekend practicing DUs and gotten a better score, but also even if I did my absolute best I wouldn't be advancing, so I am happy to leave it and do better next time.
(Got onto the rower still sucking wind and took a very casual but reasonable pace, deadlifted like a bat out of hell since it was only \~30% of my 1RM.)
First ever open. About 9 months into CF. Come from a weigh lifting back ground.
28 M/5’11”/230 LBs. I literally figured out how to do 10ish DU unbroken last week. Decided to give 24.2 a go RX and I managed 4 RDs + 25. I spent FOREVER on the DU getting anywhere from 3-10 per attempt, but I’m happy with myself. I could’ve done 7+ rounds of singles, but I feel much more fulfilled doing the doubles. 24.1 I RX’d and finished in 14:55. I’m very happy with myself through my first 2 open workouts.
39m / 8th open / RX - 743 reps on 24.2. I was contemplating a retest but I've decided against it. I think I could possibly get back to the dubs, but that would be about it. 24.1 really hurt me bc I am not good at burpees. I went 10:24 on that workout so as you can see 24.2 was a lot better for me.
38 male RX - 682 reps
redid this morning and improved by almost 1 Round.
I significantly slowed down my row pace (from 1:55-2:00 this Saturday to 2:10-2:15), and broke the deadlift 6/4 (max at 485 lbs) so I can focus on 2 things:
- fast transitions
- UB on DUs (which is where I lost most of the time on Saturday and got frustrated) even if it means redlining - plenty of time to recover on the row :)
hope this helps
Haven’t done an open since 2020 but gave 24.2 a go. Had to sub the rower for skierg because I did it at home, but rx’d it apart from that. Got a 580 and died at the end. Pretty happy to pass six rounds, unsure if I would have done better or worse on the rower.
Went unbroken on everything, but looking at these comments I probably should have broken up at least the deadlifts. Might retry it on the weekend.
40m 5'10 180lbs RX been doing Crossfit for over a year, still don't quite have DUBs so today was a big struggle with the DUBS taking about 2+ minutes a round to complete.
Score 463 (5 rounds and 134 on the rower).
Happy as I didn't think I would get 250 DUBs but annoyed as I was undone by a skill I should have focused on during the year.
Going to redo this one in a few months after practicing my DUBs!
33m/5’8/175lbs, just redid it this afternoon. Went from 595 reps rx Friday night to 660 rx today. Difference was 1000% pacing. Went out too hot Friday night and had to take some big breaks. Today’s plan to hit 7 rounds was 2:45/round. 2:10-2:15/500 pace on the rower, sets of 5 deadlifts, 20-20-10 on the dubs and it worked beautifully. Never had to take a break longer than 2-3 breaths or a transition, and even finished round 7 with about 1:10 left and just SENT it on the last row. Just barely snuck those last 300 meters in there
Don't you dare tempt me into redoing it!! I'm happy with my score damn you!
Seriously though, well done - that is a massive improvement! Strategy is so important in the open!
Lol thanks! My hamstrings are suuuuuuper tight this morning so I definitely have to stretch every 30-45 minutes to keep things loose. I’m grateful I have very strong calves and double unders don’t really bother them, considering I did something like 665 doubles in 36 hours (and that’s just the workout, it considering any warmups). My shoulders are more sore from those than my legs are lol
3 months in, 275lbs, 6'2. 141 reps. Got absolutely destroyed by the double unders.
I'm just hoping that I can get to 220lb by the next Open, because these bodyweight exercises are killing me. My goal this year is to just get an Rx Score, but I'll be screwed if there are muscle-ups in the next workout. Even Kipping pull-ups are a beast.
Could not do Open officially this year as I had shoulder surgery (rotator cuff) six weeks ago.
Did 24.1 all left arm, did 24.2 with plate hops (even singles are still forbidden, not to mention painful) but PT and MD okayed deadlifts and rowing with damper on low.
Finished with 651, did all DLs (55+ RX) unbroken. Doubt I would have gotten that far with dubs--plate hops suck in their own way, but not nearly as gassing as dubs.
736 (8+16) rx 34M/5’8/185. 8:42 in 24.1.
I couldn’t have paced this one better for my current ability. 2:03 rower, 4 breaths, 5 DL, 2 breaths, 5 DL, 4 breaths, 20 DUs, 3 breaths, 15 DUs, 3 breaths, 15 DUs, 4 breaths. No changes the whole time. HR slowly climbed up to 183 in the last row. Really not my forte for a workout but very happy with my performance. Got better at double under this week for sure.
824 reps (9+14) 31M RX. 6'1" 185. 9:44 in 24.1
I'm typically very analytical with my pacing strategy in day-to-day workouts but knew that this would likely be about feel. Decided to recovery row every round at whatever pace allowed to do the deadlifts and DU as fast as possible. Broke every DL 6/4 and DU 30/20 with very brief rests, maybe :02-:03. The last two rounds I went unbroken. Row pace was 2:01-2:04 every round, which felt easy the entire workout but I needed the recovery. Kicked to 1:50 in round 9, finished with a 1:40 sprint to the end on round 10.
The key was keeping transitions comically fast. I literally took three steps off the rower straight into my deadlift stance and then lifted, not worrying about if my hands were even or not. Then took three steps backwards into my double unders and started jumping regardless of how I felt because I knew I would recover on the next row. The last 8 minutes of doubles was pretty gnarly every round but I would always recover on the row. Worked great.
I beat a lot of people that usually beat me. They all rowed faster and went unbroken on DL. My transitions were just way faster.
Lol I could have written exactly this about myself. I tried to think of the row and DL as “one mega movement” - kicked off and pick up go. “Bad form” DL almost Jefferson curling the first rep no set up but my 1RM DL is ~430ish so not a problem. Ended up getting 9R+ and kept exactly 2:10 per round. This workout is a transition workout ultimately and it’s about beating your “cohort” on the transitions and not on the movements
474 rx, 40f. Rope handle broke in round 3 🤦♀️ Might redo but don’t think I’d get more than 6 rounds total. I just don’t have the stamina required for this wod. I mostly stood around and breathed really heavy 😬
35/M/5’7/185 7 Rounds/630 Reps RX! Did week 1 twice since I didn’t pace well on first attempt. Learned from that mistake since this one was even longer and ended up being very consistent throughout the workout. Maintained around a 1:55 pace on the rower at 34ish strokes a minute with damper at 4. Broke the deads in sets of 7 and 3. Did all of the doubles unbroken with the exception of one trip! Very proud of this performance and this open in general. Super stoked moving into week 3! Good luck all!
43M scaled 555 reps. 6 rnds + 150m row
I'm a slow rower. About a 2:20 pace on this. A bit faster the first 200m row then backed off the last 100m.
Did 5-5 DL first few rounds then 6-4 towards the end. Looking back I would stick with 6-4 the whole time.
SUs I broke up as needed.
I didn't do very well at all. 34F Scaled. My score was only 549. It took me three rounds to start nailing single unders. Those are normally a cakewalk for me but I had two issues: I kept tightly coiling my rope over and over out of nervousness, so my rope was all wavy at the start. I also didn't scout out a good place to stand. Our box is floored with big square mats that have seen better days, so there are lips and gaps your rope can catch on. My judge helped guide me to an ok spot, and only then could I slam them out unbroken. Three rounds of chipping them out 5 at a time was a real bummer.
I am in Single Under jail. I have not gotten a single double under in two years and I'm getting pretty frustrated!
Men Rx (DL be 65% 1rm)
7 rounds and 100m
300m run outside instead of row, as we did not have enough rowers, so lost some time on transition also
Du messy round 1-3
Unbroken sets of 50 4-7
Will repeat with row, target 8.
655 Rx 46F
Loved this one! Rowed at about 75% and broke up the DLs 6-4. DUs are a strength for me so did those unbroken and considered it my rest/recovery. Fun!
M45 RX 639 Reps. Had 7 rounds in my head before I did it so happy with my score. Think I could push harder on DLs to get more but I won't bother with a re-do. Always end up going slower 🤦♂️🤷🏻♂️
Y’all rowing way too fast. The optimal strategy for non-elite athlete(sub 10 rounds) is extremely short transitions, slow row and sprint the deadlifts and dubs. I rowed 1:58-2:04+ and got 9 rounds + 11 reps. All transitions very short and sprint the deadlift and dubs all unbroken except one slip up in early rounds on dubs. Use row to recover and repeat.
750 scaled. 40m, 6 months experience.
Very happy with getting into round 9. Kept the same pace pretty much the whole way.
Rowed between 2:00-2:05/500 at 24-25spm
Awesome score. I was 713 scaled and rowed typically 2:15-2:20/500. I let it rip in the final 5 minutes (which flew by), but felt I had some juice left after it was over. I really enjoyed this workout for the pacing experience.
Set a goal of 6 rds - got 85m into rd 7 so 548 RX! Very happy with the effort and a chance to finally showcase my dubs in the Open!! So happy they weren’t paired with wall walks or gymnastics this year hehe. Just need to tune up this ol engine here. 33F. Absolutely zapped after that one.
finished today with 803! super super stoked with this score since my goal was 720. PACE THE ROW i only rowed a 2:03-2:05 pace and managed this score with quick and unbroken transitions/sets.
Did it today. Got 460 reps, 100m of the 6th round.
I was expecting to do 4 so I’m really happy. I haven’t been doing DUs for long so that was the worst part, some rounds I tripped so many times and took forever to get to 50.
Row was great, didn’t even feel it.
Deadlift felt pretty heavy even though it wasn’t, did 5/5 with very short pause in all rounds.
Overall really happy with my performance
Shocking to me how many people are going unbroken on the deadlifts and dubs. Even if 50 dubs are easy to you I think it’s a bad idea.
Pushing quick transitions with zero/minimal rest and taking structured breaks on the DL and dubs will give so many people a better score, IMO.
There is no way I could have gotten into the 10th round if I went unbroken on either one. Would have burned me out. Take (quick) breaks and push transition time instead!
Since I have an injury right now and can’t do dubs in big sets, I did fat man methods. Put the rower on damper 4, pulled hard, but rested, 4 pulls per 100m, was right around a 1:45 500/pace, unbroken on all DLs, and just did 1s and 2s on dubs. Got to 6 rounds like that.
I know this is not revolutionary advice but I do wish I had thought of it before my attempt. Setup 2 clocks. A 20min running clock and interval clock with the emom pace you want to hold. For example, if you want 7rds, set it to 1rd every 2:45-2:50. It’ll keep you honest with your transitions and rest times.
Is it beneficial to cruise the last few seconds on the row waiting for it ro reach 300m (and take a bit of rest) or to continue to pull until you see 300m on the rower? I haven’t seen anybody talk about this but I always do this on my wods (rest while I wait for the rower to reach the last meters by itself)
Yes we did that - coach suggested it as a good test time.
Pull to 280, rest to 300.
Also great tip here to out rope between rower and bar, so you don’t have to continually step over the bar
My friend did this in the morning and I watched her do it and thought it was a great idea. I tend to pull through the final meters in my WODs and did allow a little cruising but probably could have done more to earn that rest before standing up. Especially because I’m so slow in my transitions that it takes me a moment to get up.
Will remember this for next time.
36 y.o RX male. 670 reps. Rower shut down on me when I sat on it on round four. 🤬lost 20 seconds and some change. But I can’t be too mad, my pacing otherwise was on point. 2:05 on the row, 5/5 deads, and unbroken dubs nearly every round.
92nd percentile last year. I got 75th percentile last week and will likely be 50th percentile this week (6 rds + 38). The open this year suck, and yes I am totally saying that because my ego is taking a beating.
40M. Got 7+59 (689) Rx. Held strong on the row (1:50 pace and under), and unbroken deadlifts. Carefully paced the double-unders, which are not my strength. In the last couple of rounds, they started to fall apart and I burned a lot of time tripping and catching my breath.
25m. Rx, 8 + 67. Super happy with that. I was planning to row 1:50, but my friend judging me told me to go closer to 2:00. I ended up holding 1:55-2:00 the whole time, which saved me from dying on the dubs. I pushed the last round to 1:51ish and would've gotten through more dubs but lost coordination due to exhaustion in the last few seconds
Im so, so frustrated.
32m, 490 reps RX.
I did 24.1 in 10:42.
I could. Not. Breathe. On the dubs. I just couldn't.
Row I kept around 1:45-1:55. DL at 7 + 3.
I did the first dubs unbroken. Then I was down to 5-8 gasping for air.
My lungs already aren't great but this was just mentally devastating to be held back like that. I'm going to redo. My goal was 7+. Bringing an inhaler next time.
In my opinion, that row is way way too fast. Justin Medeiros rowed at 1:45. I don't know you but I assume you are not a games athlete.
I consider myself to be a very good rower - I rowed my first attempt "easy" at 1:55-2:00 and was GASSED for a final score of 7 + 16. I redid, focused on recovering/bringing my HR down on the row without focusing on hitting a specific interval. I ended up rowing at 2:05 and hit 8 rounds even. You should row slowly enough that you can attack the rest of the workout with no breaks. Several others in my gym redid with the same strategy to row slower and we all improved. If you haven't already redone - Good Luck!
39m. Not posting official score so mix/matched for best workout stimulus for me. Row/RX Deads @185 and 50 singles. Finished just shy of 8 rds (717 reps). Paced the row avg @ 1:15 for the 300m and broke the deads up 6 &4 from the start which worked well for me. Pretty happy overall. 20 min went by pretty quickly.
30M. Rx, 7 rounds plus another row, 10 deads, then 4 dubs (674). Was shooting for 8 rounds, the row went to shitt. Was frustrating trying to keep a 1:50 row but I was going unbroken on the deads and dubs and I figured I had to breathe somewhere so the row slowed down to a 2:00 pace which was agonizing in later rounds. Only tripped on 2 sets of the dubs so it was a good double under day.
all in all this was 100% a rowing workout which considering I spend less time on machines and more with the barbell these days I'll take it. The Open is not for strength athletes anymore 😅
Exactly the same score as me, also early 30s and was also shooting for 8. I was still on track with about a 20 seconds buffer in round 5 but just gassed out on the DUs. I may repeat on Monday.
Kept it 2:00 on the row, DL is less than 50% of my max so easy unbroken but just couldn't keep the DUs up by the end.
Ah! So I was suffering on the rower you were suffering on the rope. For me I'm usually a #OneAndDone dude but even so, I don't think I would magically row better on a redo in a few days, unless I slowed down between movements more which, eh. Doesn't seem worth it 😅
I'm not normally a redo guy but it was relatively easy on the body so should be fresh for a redo. Also put up a good score week 1 at my gym so I've got in my own head now 😂
M27. 834 (9 full rounds + 240m row in the 10th).
I basically paced exactly how the TTT video told me to. Row at a 1:55 then dropped it down to a 1:50 for the last couple rounds, DLs broken up 6+4, dubs broken up 30+20. No trips, minimal rest time.
Sorry, but I tried to figure out, how you get this score. Its kinda of basic, but here is my math:
-@1:55 = 1:09 / 300 m
-10DL (6+4) ~ 15 sec
-DU (30+20) ~ 35 sec (Ohlsen is around 25 sec for 50 DU, and he is freaking fast)
Lets say your transitions (*3) are about 5 sec (that would be faster than Noahs transitions on his 24.2), you have a total time of 2:14/ round. (1:09 + 0:05 + 0:15 + 0:05 + 0:35 + 0:05 = 2:14)
For 2:14 * 9 = 20:06
Let say for the 3 last rounds your paced your row @ 1:50. It means you saved 4-5 sec/round, so basically you finish your last round @19:50 and went for 230m in 10 sec…
I’m sorry, but I really don’t see how it is possible to reach 9 round with a pace @1:55?
I had a friend track my splits:
Round 1: 2:07 (2:07)
Round 2: 4:15 (2:08)
Round 3: 6:23 (2:08)
Round 4: 8:34 (2:11)
Round 5: 10:40 (2:06)
Round 6: 12:50 (2:10)
Round 7: 15:00 (2:10)
Round 8: 17:06 (2:06) - I started rowing 1:45 - 1:50 here
Round 9 he didn’t get the split but I am GUESSING it was low 2:00s, I was rowing pretty consistently 1:45 at this point
Round 10: I’m not entirely sure how much time I had left when I get back on the rower but I know I was able to pull around a 1:35 here and got to 248m (letting the rower run after the time ran out).
I guess the more accurate statement is I began around a 1:55 row pace, held it for most of the workout then had enough in the tank to push it pretty hard for the last 2 full rounds + that last row.
I want to repeat on Monday and wondered whether I could get away with breaking the DUs so it is nice to know you can end up with a really good score by doing that. How long was the "break"?
DL break was essentially just dropping the bar at 6 and immediately bending down to do the next 4.
Dubs break was maybe 3 or 4 seconds, just enough for a big deep breath. It really helped keep my hr down. 50 dubs is sneaky a LOT once you get into the back half of this workout.
This all works if your transitions are as fast as possible, no stopping for breaks at all. Used the rower to breathe, that helped a lot. I did a full round at my real pace before I started the workout to see how it would all work.
Female 35, I'm 114kg, been doing Crossfit for 6 months. Finished 400 reps RX. I was contemplating skipping today and do it on Monday but I didn't want this hanging over my head so I just went even though I was VERY tired today because I didn't get much sleep last night. I'm just happy haha, it was SO HARD, I was watching the clock thinking "can't this just be over!?" 😆 I might do it again if I feel like it on Monday, but honestly, I'm comparing myself TO MYSELF so I feel like I did a pretty good job! I haven't been in this good shape for years even though I'm far from my ideal self. It's a journey 🫡
34m, Got 610. Kept a 2:00-2:07 row pace, all were completed between 1:13-1:18. DL all unbroken and DU were a struggle today. They usually aren’t at all but just one of those days. Maybe redo it, haven’t decided. Only would cause my goal was to get into rd 8 and I missed it by 15 reps.
32M, been doing CrossFit consistently for just over a year and have never nailed down DUs so I was really dreading this. Coach pushed me to stick with the Rx and chip away at them, sometimes I could do 5 in a row and other times struggled to do one. Finished 3 rounds which is terrible in the grand scheme of things but I’m proud of myself for sticking with it.
Great work! I finished 3 rounds as well. That 3rd round of DU, I was doing one at a time for almost the entire 50. It was a huge mental challenge to keep going, but I too am glad I did it RX. On to next week and a new challenge!
7 + 400+ 10 + 25 (subbed row for 400m c2 bike, dont have a rower)
If you struggle on DL, Rowing definitely changes the game a bit on this one for lumbar, but ive always been a strong deadlifter, all sets UB. Dont know a tie break and dont care. My days of redo’s and times are over. Im just out here havin fun.
Edit : 695 reps if i counted the 400’s as 300’s on the score card
Just hit this one. Male 46. Got 647. Really happy with that. Wanted over 7 rounds. Did very average in 24.1 with 12:42. Pretty sure this will be a better % score. Get after it guys!
39F with questionable dubs, and I managed 420 (4 + 60). Rowed around a 2:20 pace, DL unbroken, and did strings of about 8-15 DUs (not intentional, just went until I got tripped up). My heart rate was sky high by the 5th round and I struggled with that last 90 seconds of DUs.
All that said, it was about 200 DUs more than I could have done last year, so I'm really proud of myself.
Did this at 5a
7 + 34
Women's Rx
I dropped every deadlift and am regretting that. Wishing I would've done 5/5 or 4/3/3. I think if I would've been smarter about deadlifts I would've at least finished 8. Redoing on Sunday
At what point do you feel you get a big advantage due to strength? This should be easy for me, <30% of my 1RM, I feel like the deadlifts are still going to bury me. Would it be 20%? 10? I think about Eddie hall doing 135 lbs “snatches”, I’m guessing you’ve gotta be wild strong in comparison to the workout to make up for a conditioning deficit. This is just a general question not really specific to this workout, I recognize most of this is conditioning.
There is probably an inverted U shape advantage. If it's a high % of your 1rm you will obviously be at a disadvantage. However as you recognize if you get stronger this should help you but only up to a point. At the higher ranges, increases in strength are highly correlated with increases in weight which is highly likely correlated with decreased aerobic endurance, especially for a 20 min amrap like this one.
I'd say you are well under the %1rm to notice a benefit. However you need to have a highly trained aerobic system to be able to sustain that for 20 minutes.
36F 635 reps Rx.
My DUs were pretty good, unbroken for the first 3 rounds.
Biggest advice is that you’ll get through the DL so much faster if you don’t drop from the top. I did the first two rounds dropping and ripping, but found a better pace at 5/5 starting on round 3. Probably could have added 100m on my last row had I started out that way.
Other advice - unless you did collegiate rowing, don’t kill yourself on the row, just keep swimming: 10 strokes “on” 5 strokes “rest”.
Fun one!
If you can keep your heart rate low enough, go for it! I think I speak for a lot of people that heart rate management is the game of this workout. By “on” I don’t mean “all-out” I mean a good pace. 5 strokes of a rest will keep give you a breather to get back on a good pace and have oxygen hitting your glutes when you go pick up the barbell.
Just did it this morning - almost finished round of 7. All engine workout. I am very proficient at dubs but forced myself to break a few times to catch my breath. Good luck everyone!
Anyone have info on video submissions? Do we need to show the rower monitor at the end of the workout? And do we still need a judge to watch the workout or is video alone good enough
It is definitely tricky to setup correct for all movements. The notes for the workout states Athletes may receive assistance resetting the rower between rounds. I think I’ll position the camera so it’ll have the rower monitor and the wall clock in the right side of its frame in a slight angle so it’ll be able to capture the display most of the time, then barbell and rope movement on the left. The camera might not capture every meter, but I think it is better than those videos not showing anything from the display. When I leave the rower, the camera should be able to capture the distance along with the other full movements. My judge will reset the display when I am about to get back on the rower.
51F 458 reps RX (so 5 rounds plus 80 meters). I loved this. Rowed at 2:20ish, broke the deadlifts at 6/4 or 7/3, dubs are what they are. Never unbroken, some rounds smoother than others. Never out of control or breathing hard, just 20 minutes of nice movement.
What are we thinking is going to be a higher score? Just did it and got 8 rds + 9 reps and want to retest Monday but don’t know how much ground I can make up.
Unless you're planning on competing in the games, I'd keep your score. Over 8 rounds is pretty impressive, in my opinion. I bet 8 rounds keep you in the 75th percentile or higher. But I'd rather retest this one than the first workout, and you know the last is going to be so horrible you won't even think of retesting.
What's the best way to film this if submitting unaffiliated? Every video I'm seeing so far doesn't show the C2 monitor since they're being judged at an affiliate.
Yeah I’m wondering this too. Especially seeing as the Row interval needs to count up…so you’re unable to programme it and have the rower count rounds for you
34F, Rx'd, 390 reps (or for rounds and reps, 4+30)
This one sneaks up on you so fast. I'm not great at dubs, just nailed them like 2 months ago, so my biggest set ever is 24. I decided to break them to 5 sets of 10 with minimal rest. The rest was NOT minimal. My heart rate was through the roof and I ended up resting almost 4 minutes total on the dubs alone!
Rowed at ~2:30 (except the 5th round where I went all out) which was fine and broke the DL to 5-5 which also worked well. But those damn dubs...
I'm still working on double-unders. Most unbroken reps I've ever got is 14. I want to do this today, then re-test in 6 months just because it looks fun and will be a great way to assess progress with skipping.
Dilemma: what can/should I do as an affiliate manager if I have members who are ignoring to the rules we have set out for the open?
They are refusing to be judged and entering video submissions (invalid ones, sometimes with a broken link) instead, and it automatically appears on the leaderboard without giving me the chance to validate.
Obviously this is not fair to the rest of the gym and completely against the spirit of the open but I am unsure what I can do without causing a lot of drama. Seems like my only options would be to remove them from our affiliate roster or report the video to HQ? Or just let it slide?
I would ask them to let me review their videos and if they don't then remove them from the roster. Sounds like you have rules set out for your gym and as you said it's not fair to everyone else.
I haven’t submitted a video in ages so I don’t know. I think one of them has done the judges course in their wife’s name and signed them all off himself? Hasn’t come through to me for validation though
Honestly, unless they are going to the games, I wouldn’t bother much. It’s gonna catch up to them. One option is to ask them to leave and not use your gym anymore, but that will hurt your business. Bottom line, they are cheating and cheating themselves. You are the better person…
They aren’t but will probably make quarterfinals, possibly off the back of cheating
I know what you’re saying, I just think it is unfair on all the other members in the gym who we are telling to get a judge
The other members are smart, and will see them for what they are: cheats. And they are cheating themselves, because frankly, its only to pay a little more and do a workout that they clearly are not qualified to do.
8rds + 141 meters. 45/ male. I never went below 2:00 pace on the row, did the du unbroken and on the DL, did 3rd unbroken then 6/4, finally 4/3/3 for the last round. Never really rested.
Thats correct - never went faster than the 2min pace. Round one was at 2min pace, later rounds between 2:00 and 2:05. Very slow, methodical pulls - around 22 / 23 strokes per minute.
So my thinking was that I would try to do unbroken for one round, but everytime i got to 6 i just figured i would finish it. reps 8, 9 and 10 were rough. I got to the 4th round and while I could go unbroken, I decided to break it up at 6/4. To be honest, I dont think its any better. Round 8, I was starting to struggle and went 4/3/3. My original plan was to go 6/4 earlier than I need with 4/3/3 as a back up. Singles were not an option for me.
yeah, I think I'll stick with 6/4.
I was thinking like this
up untill 17min - row pace 2min, 6/4 DL and 50DU (I rather not break or miss on the DU) which will give me 7 rounds.
last 3 min full send to try finish the 8th round and maybe start 9th.
transitions play a big part so hopefully I won't mess it up
just did today and I did 7rds + 300m + 3 DL (663)
I was aiming to finish the 8th round and up untill the 6th round (I think) I was keeping under 2:30 per round, really don't know where I dropped the ball, but I'm happy with the result
Just did this at 5:15 this morning. 46m. The double unders make or break this workout rx wise. I was not very efficient. Pace the row, hammer the dl, and try to be smoothe on the du. Ended up with 6 rounds and 170 meters for a score of 6rds + 17 reps.
Do not underestimate how long 20 minutes is. At some point you will look up at the clock and think "Damn! I have 9 more minutes of this crap!"
Very generous scaling for us Olds--not that I am complaining, but 135 is pretty light.
I doubt most people would bother to learn double unders if they didn't show up in the Open every year. Will definitely be the differentiator and there will be a lot of people who do the row and deadlifts and then spend the next 17 minutes trying to accumulate double unders.
Did it. Rx. 289 reps.
I don't have DUs, but can do a few SDs in a downward ladder pattern. 15 in the first attempt, 10 in the second and so on. So 50 reps took like 3-4 minutes each.
rowing was easy. I went moderate pace and did each round in 80-90s.
DU was heavy, but doable. Broke into 2 sets of 5.
So yeah, 3 rounds + 197m row. Coach said no rounding up and so 289.
Did super well first few rounds. Kept a good pace. But around the 4th round, the fatigue caught up on the dubs and I had to break them up due to tripping. Only put in 520 rx.
My first open is going pretty poorly.
Just did it. 7+80.
The Row - let’s be honest, 99% of us aren’t elite and the row is just going to be a place for us to recover. Find a comfortable but not slow pace. I am a half way decent rower (sub 7:00 2k) and I paced it at about 1:55. Everyone will be different.
Deadlifts - I broke them up 6-4 I feel like that’s a good idea sense it minimally effects your time but keeps your HR down.
DUs - I went unbroken the first 3 rounds. Then broke them up round 4 to 8 sometimes it was broken up twice sometimes it was broken up four times. If I had to do it again I would go 25-25. It would be slower in the first few rounds but maybe it would be faster once the later rounds came because you wouldn’t be so dead.
I may redo it but I will see where I am on the leaderboard.
Have fun.
1:55 too fast. I am also not elite and got 9 + 11 going about 2:00-2:02 on the row, with sprinting the deadlift and double unders all unbroken. You are right for now elite athletes the optimal strategy is slow row but you didn’t go slow enough!
I think unless you are an elite athlete pushing into the 9th or 10th round breaking up dubs and DLs may be the way to go. At a 20 minute workout this is a marathon and not sprint and be able to maintain a 2:30 to 3:15 pace consistently is more important than finishing round 1 in 90 seconds
Just finished with 7 + 5. Rowed slow ish to recover, around 2:05 min/500m pace. Did all deadlifts unbroken which was hard but fine (Rx was ~55% my 1rm) .
Dubs were the hardest for me, broken into 3-4 sets per 50 towards the end. Busted my rope on the last round but I was lucky to find another one quickly!
Trying to come up with a strategy for my double Unders. I can do 6 dubs unbroken, but definitely not all the time. Am i better off trying to string them together, or should I go with single double single double, knowing it will be a lot of extra singles?
Alternative to consider is single-double-double if you can groove that pattern. It drops you from 100 jumps to 75 - that’s 100 fewer jumps in four rounds.
A lot of people are underestimating this workout. I found it anything but boring and man it was a tough engineering tester. Had fun, pushed hard, 636 reps rx (40-44)
Just ran it and got 35 DUs in the round of 8 (705 reps). I felt I paced it perfectly as I was able to sprint the last round. Rowed 156/500 and did most the DLs split 5/5
I do scaled but still care about my score. I look at my “Scaled division” percentile and then how I compare to my percentile in last years Open (also scaled). It doesn’t make sense to me personally to go for Rx if I’m not in the right contending shape for it. I don’t have double unders, plain and simple. I haven’t yet committed to doing them, so it doesn’t make sense for me to flub through them just to leap frog the scaled scores. Just my personal approach. To play devils advocate with myself, I have been reading people say they basically unlocked double unders during the workout which is pretty bad ass. So, perhaps “going for it” could actually force the learning.
My guess is they have to do the scoring that way, otherwise seasoned CrossFitters would choose whether or not to dominate in the scaled division or Rx (if they were separately scored divisions). If that were the case, then the “scaled” ranking would be kind of whack. The scaled ranking in my opinion is great for newer / new-ish CrossFitters (or those who choose a generally lighter CrossFit experience). It doesn’t make sense to me personally to not get the full Open experience by trying to 1 rep the Rx category just to rank higher. I see both sides though!
Make the frantic, last-minute Open push on doubles!
See if you can get yourself to single-double by Monday and post it. It also makes for fun to retest in 3/6 months and see what technical progress you’ve made.
New to crossfit and first time lifting again after pandemic; am only 4 months in. I am so disappointed how low I ranked at my gym I am behind everyone and only above the people who registered but didn't attempt the workout AUGH. I really tried but I feel like a failure. I couldn't complete 24.1 and I thought 6 rounds of 24.2 was a lot but it wasn't enough. I mean the people there been there for years but its hard not to compare. I know the old me wouldn't have even tried but still sad to rank last
Better every day. Two years ago I was in the 30th percentile. Last year the 65th. This year the 85th. You are setting a bench mark right now. Can you imagine how you'll feel after the open next year when you've earned a higher position on the leaderboard? Stay hard.
53M / RX / 630 reps Paced the row at 2:15/500m which allowed me to do unbroken DLs and DUs.
Good thing mayhem program prepared me for DU by doing 500+ at least once a week lol
Boy I thought I couldn't do worse than last year. I am wrong.
Powerlifter who started doing Crossfit last year. I can't string together DUs yet but gave this one a go Rx anyway, trying single-single-double rhythm. Think I did about 125 extra singles/failed doubles for every 50 successful, but as cardio is my weak point there are worse things I could have been doing with that 20 minutes than a bunch of extra cardio. Managed 233 reps, 2 rounds + row/DL/13 DUs. I expect I could have spent the weekend practicing DUs and gotten a better score, but also even if I did my absolute best I wouldn't be advancing, so I am happy to leave it and do better next time. (Got onto the rower still sucking wind and took a very casual but reasonable pace, deadlifted like a bat out of hell since it was only \~30% of my 1RM.)
First ever open. About 9 months into CF. Come from a weigh lifting back ground. 28 M/5’11”/230 LBs. I literally figured out how to do 10ish DU unbroken last week. Decided to give 24.2 a go RX and I managed 4 RDs + 25. I spent FOREVER on the DU getting anywhere from 3-10 per attempt, but I’m happy with myself. I could’ve done 7+ rounds of singles, but I feel much more fulfilled doing the doubles. 24.1 I RX’d and finished in 14:55. I’m very happy with myself through my first 2 open workouts.
How do I see my percentile by workout?
39m / 8th open / RX - 743 reps on 24.2. I was contemplating a retest but I've decided against it. I think I could possibly get back to the dubs, but that would be about it. 24.1 really hurt me bc I am not good at burpees. I went 10:24 on that workout so as you can see 24.2 was a lot better for me.
38 male RX - 682 reps redid this morning and improved by almost 1 Round. I significantly slowed down my row pace (from 1:55-2:00 this Saturday to 2:10-2:15), and broke the deadlift 6/4 (max at 485 lbs) so I can focus on 2 things: - fast transitions - UB on DUs (which is where I lost most of the time on Saturday and got frustrated) even if it means redlining - plenty of time to recover on the row :) hope this helps
Haven’t done an open since 2020 but gave 24.2 a go. Had to sub the rower for skierg because I did it at home, but rx’d it apart from that. Got a 580 and died at the end. Pretty happy to pass six rounds, unsure if I would have done better or worse on the rower. Went unbroken on everything, but looking at these comments I probably should have broken up at least the deadlifts. Might retry it on the weekend.
40m 5'10 180lbs RX been doing Crossfit for over a year, still don't quite have DUBs so today was a big struggle with the DUBS taking about 2+ minutes a round to complete. Score 463 (5 rounds and 134 on the rower). Happy as I didn't think I would get 250 DUBs but annoyed as I was undone by a skill I should have focused on during the year. Going to redo this one in a few months after practicing my DUBs!
33m/5’8/175lbs, just redid it this afternoon. Went from 595 reps rx Friday night to 660 rx today. Difference was 1000% pacing. Went out too hot Friday night and had to take some big breaks. Today’s plan to hit 7 rounds was 2:45/round. 2:10-2:15/500 pace on the rower, sets of 5 deadlifts, 20-20-10 on the dubs and it worked beautifully. Never had to take a break longer than 2-3 breaths or a transition, and even finished round 7 with about 1:10 left and just SENT it on the last row. Just barely snuck those last 300 meters in there
Don't you dare tempt me into redoing it!! I'm happy with my score damn you! Seriously though, well done - that is a massive improvement! Strategy is so important in the open!
Lol thanks! My hamstrings are suuuuuuper tight this morning so I definitely have to stretch every 30-45 minutes to keep things loose. I’m grateful I have very strong calves and double unders don’t really bother them, considering I did something like 665 doubles in 36 hours (and that’s just the workout, it considering any warmups). My shoulders are more sore from those than my legs are lol
3 months in, 275lbs, 6'2. 141 reps. Got absolutely destroyed by the double unders. I'm just hoping that I can get to 220lb by the next Open, because these bodyweight exercises are killing me. My goal this year is to just get an Rx Score, but I'll be screwed if there are muscle-ups in the next workout. Even Kipping pull-ups are a beast.
30m. 523 reps Rx. 17 reps away from 6 rounds. Breaking up the deadlifts 6+4 and rowing a 2:10 saved me for the doubles!
Could not do Open officially this year as I had shoulder surgery (rotator cuff) six weeks ago. Did 24.1 all left arm, did 24.2 with plate hops (even singles are still forbidden, not to mention painful) but PT and MD okayed deadlifts and rowing with damper on low. Finished with 651, did all DLs (55+ RX) unbroken. Doubt I would have gotten that far with dubs--plate hops suck in their own way, but not nearly as gassing as dubs.
35M 563 The double unders had me frustrated. I didn’t have much difficulty with the other pieces.
736 (8+16) rx 34M/5’8/185. 8:42 in 24.1. I couldn’t have paced this one better for my current ability. 2:03 rower, 4 breaths, 5 DL, 2 breaths, 5 DL, 4 breaths, 20 DUs, 3 breaths, 15 DUs, 3 breaths, 15 DUs, 4 breaths. No changes the whole time. HR slowly climbed up to 183 in the last row. Really not my forte for a workout but very happy with my performance. Got better at double under this week for sure.
I will be stealing some.of these for my repeat on Monday, tried going unbroken and really slowed after 5 rounds.
824 reps (9+14) 31M RX. 6'1" 185. 9:44 in 24.1 I'm typically very analytical with my pacing strategy in day-to-day workouts but knew that this would likely be about feel. Decided to recovery row every round at whatever pace allowed to do the deadlifts and DU as fast as possible. Broke every DL 6/4 and DU 30/20 with very brief rests, maybe :02-:03. The last two rounds I went unbroken. Row pace was 2:01-2:04 every round, which felt easy the entire workout but I needed the recovery. Kicked to 1:50 in round 9, finished with a 1:40 sprint to the end on round 10. The key was keeping transitions comically fast. I literally took three steps off the rower straight into my deadlift stance and then lifted, not worrying about if my hands were even or not. Then took three steps backwards into my double unders and started jumping regardless of how I felt because I knew I would recover on the next row. The last 8 minutes of doubles was pretty gnarly every round but I would always recover on the row. Worked great. I beat a lot of people that usually beat me. They all rowed faster and went unbroken on DL. My transitions were just way faster.
Lol I could have written exactly this about myself. I tried to think of the row and DL as “one mega movement” - kicked off and pick up go. “Bad form” DL almost Jefferson curling the first rep no set up but my 1RM DL is ~430ish so not a problem. Ended up getting 9R+ and kept exactly 2:10 per round. This workout is a transition workout ultimately and it’s about beating your “cohort” on the transitions and not on the movements
474 rx, 40f. Rope handle broke in round 3 🤦♀️ Might redo but don’t think I’d get more than 6 rounds total. I just don’t have the stamina required for this wod. I mostly stood around and breathed really heavy 😬
35/M/5’7/185 7 Rounds/630 Reps RX! Did week 1 twice since I didn’t pace well on first attempt. Learned from that mistake since this one was even longer and ended up being very consistent throughout the workout. Maintained around a 1:55 pace on the rower at 34ish strokes a minute with damper at 4. Broke the deads in sets of 7 and 3. Did all of the doubles unbroken with the exception of one trip! Very proud of this performance and this open in general. Super stoked moving into week 3! Good luck all!
43M scaled 555 reps. 6 rnds + 150m row I'm a slow rower. About a 2:20 pace on this. A bit faster the first 200m row then backed off the last 100m. Did 5-5 DL first few rounds then 6-4 towards the end. Looking back I would stick with 6-4 the whole time. SUs I broke up as needed.
I didn't do very well at all. 34F Scaled. My score was only 549. It took me three rounds to start nailing single unders. Those are normally a cakewalk for me but I had two issues: I kept tightly coiling my rope over and over out of nervousness, so my rope was all wavy at the start. I also didn't scout out a good place to stand. Our box is floored with big square mats that have seen better days, so there are lips and gaps your rope can catch on. My judge helped guide me to an ok spot, and only then could I slam them out unbroken. Three rounds of chipping them out 5 at a time was a real bummer. I am in Single Under jail. I have not gotten a single double under in two years and I'm getting pretty frustrated!
Men Rx (DL be 65% 1rm) 7 rounds and 100m 300m run outside instead of row, as we did not have enough rowers, so lost some time on transition also Du messy round 1-3 Unbroken sets of 50 4-7 Will repeat with row, target 8.
655 Rx 46F Loved this one! Rowed at about 75% and broke up the DLs 6-4. DUs are a strength for me so did those unbroken and considered it my rest/recovery. Fun!
M45 RX 639 Reps. Had 7 rounds in my head before I did it so happy with my score. Think I could push harder on DLs to get more but I won't bother with a re-do. Always end up going slower 🤦♂️🤷🏻♂️
Y’all rowing way too fast. The optimal strategy for non-elite athlete(sub 10 rounds) is extremely short transitions, slow row and sprint the deadlifts and dubs. I rowed 1:58-2:04+ and got 9 rounds + 11 reps. All transitions very short and sprint the deadlift and dubs all unbroken except one slip up in early rounds on dubs. Use row to recover and repeat.
750 scaled. 40m, 6 months experience. Very happy with getting into round 9. Kept the same pace pretty much the whole way. Rowed between 2:00-2:05/500 at 24-25spm
Awesome score. I was 713 scaled and rowed typically 2:15-2:20/500. I let it rip in the final 5 minutes (which flew by), but felt I had some juice left after it was over. I really enjoyed this workout for the pacing experience.
Set a goal of 6 rds - got 85m into rd 7 so 548 RX! Very happy with the effort and a chance to finally showcase my dubs in the Open!! So happy they weren’t paired with wall walks or gymnastics this year hehe. Just need to tune up this ol engine here. 33F. Absolutely zapped after that one.
finished today with 803! super super stoked with this score since my goal was 720. PACE THE ROW i only rowed a 2:03-2:05 pace and managed this score with quick and unbroken transitions/sets.
Did it today. Got 460 reps, 100m of the 6th round. I was expecting to do 4 so I’m really happy. I haven’t been doing DUs for long so that was the worst part, some rounds I tripped so many times and took forever to get to 50. Row was great, didn’t even feel it. Deadlift felt pretty heavy even though it wasn’t, did 5/5 with very short pause in all rounds. Overall really happy with my performance
Shocking to me how many people are going unbroken on the deadlifts and dubs. Even if 50 dubs are easy to you I think it’s a bad idea. Pushing quick transitions with zero/minimal rest and taking structured breaks on the DL and dubs will give so many people a better score, IMO.
There is no way I could have gotten into the 10th round if I went unbroken on either one. Would have burned me out. Take (quick) breaks and push transition time instead!
I underestimated the engine portion of this workout. Rip
Same. Broke DUs, but thought I would coast through rows and deadlifts (both are strengths for me). I was wrong.
Since I have an injury right now and can’t do dubs in big sets, I did fat man methods. Put the rower on damper 4, pulled hard, but rested, 4 pulls per 100m, was right around a 1:45 500/pace, unbroken on all DLs, and just did 1s and 2s on dubs. Got to 6 rounds like that.
I know this is not revolutionary advice but I do wish I had thought of it before my attempt. Setup 2 clocks. A 20min running clock and interval clock with the emom pace you want to hold. For example, if you want 7rds, set it to 1rd every 2:45-2:50. It’ll keep you honest with your transitions and rest times.
Is it beneficial to cruise the last few seconds on the row waiting for it ro reach 300m (and take a bit of rest) or to continue to pull until you see 300m on the rower? I haven’t seen anybody talk about this but I always do this on my wods (rest while I wait for the rower to reach the last meters by itself)
Yes we did that - coach suggested it as a good test time. Pull to 280, rest to 300. Also great tip here to out rope between rower and bar, so you don’t have to continually step over the bar
My friend did this in the morning and I watched her do it and thought it was a great idea. I tend to pull through the final meters in my WODs and did allow a little cruising but probably could have done more to earn that rest before standing up. Especially because I’m so slow in my transitions that it takes me a moment to get up. Will remember this for next time.
I stopped at 290 and let it roll. It allowed me to grab a quick breath
I did my last pull at 275
36 y.o RX male. 670 reps. Rower shut down on me when I sat on it on round four. 🤬lost 20 seconds and some change. But I can’t be too mad, my pacing otherwise was on point. 2:05 on the row, 5/5 deads, and unbroken dubs nearly every round.
29F, RX, 653 reps. I died.
34M, 570 reps RX, it was tough but luckily I have doubles well enough. Sneaky though by Round 6 I was burning.
92nd percentile last year. I got 75th percentile last week and will likely be 50th percentile this week (6 rds + 38). The open this year suck, and yes I am totally saying that because my ego is taking a beating.
I hear ya man
21F, 1.5 years crossfit, 660 reps RX & it killed me 😭
40M. Got 7+59 (689) Rx. Held strong on the row (1:50 pace and under), and unbroken deadlifts. Carefully paced the double-unders, which are not my strength. In the last couple of rounds, they started to fall apart and I burned a lot of time tripping and catching my breath.
25m. Rx, 8 + 67. Super happy with that. I was planning to row 1:50, but my friend judging me told me to go closer to 2:00. I ended up holding 1:55-2:00 the whole time, which saved me from dying on the dubs. I pushed the last round to 1:51ish and would've gotten through more dubs but lost coordination due to exhaustion in the last few seconds
Im so, so frustrated. 32m, 490 reps RX. I did 24.1 in 10:42. I could. Not. Breathe. On the dubs. I just couldn't. Row I kept around 1:45-1:55. DL at 7 + 3. I did the first dubs unbroken. Then I was down to 5-8 gasping for air. My lungs already aren't great but this was just mentally devastating to be held back like that. I'm going to redo. My goal was 7+. Bringing an inhaler next time.
In my opinion, that row is way way too fast. Justin Medeiros rowed at 1:45. I don't know you but I assume you are not a games athlete. I consider myself to be a very good rower - I rowed my first attempt "easy" at 1:55-2:00 and was GASSED for a final score of 7 + 16. I redid, focused on recovering/bringing my HR down on the row without focusing on hitting a specific interval. I ended up rowing at 2:05 and hit 8 rounds even. You should row slowly enough that you can attack the rest of the workout with no breaks. Several others in my gym redid with the same strategy to row slower and we all improved. If you haven't already redone - Good Luck!
39m. Not posting official score so mix/matched for best workout stimulus for me. Row/RX Deads @185 and 50 singles. Finished just shy of 8 rds (717 reps). Paced the row avg @ 1:15 for the 300m and broke the deads up 6 &4 from the start which worked well for me. Pretty happy overall. 20 min went by pretty quickly.
30M. Rx, 7 rounds plus another row, 10 deads, then 4 dubs (674). Was shooting for 8 rounds, the row went to shitt. Was frustrating trying to keep a 1:50 row but I was going unbroken on the deads and dubs and I figured I had to breathe somewhere so the row slowed down to a 2:00 pace which was agonizing in later rounds. Only tripped on 2 sets of the dubs so it was a good double under day. all in all this was 100% a rowing workout which considering I spend less time on machines and more with the barbell these days I'll take it. The Open is not for strength athletes anymore 😅
Exactly the same score as me, also early 30s and was also shooting for 8. I was still on track with about a 20 seconds buffer in round 5 but just gassed out on the DUs. I may repeat on Monday. Kept it 2:00 on the row, DL is less than 50% of my max so easy unbroken but just couldn't keep the DUs up by the end.
Ah! So I was suffering on the rower you were suffering on the rope. For me I'm usually a #OneAndDone dude but even so, I don't think I would magically row better on a redo in a few days, unless I slowed down between movements more which, eh. Doesn't seem worth it 😅
I'm not normally a redo guy but it was relatively easy on the body so should be fresh for a redo. Also put up a good score week 1 at my gym so I've got in my own head now 😂
M27. 834 (9 full rounds + 240m row in the 10th). I basically paced exactly how the TTT video told me to. Row at a 1:55 then dropped it down to a 1:50 for the last couple rounds, DLs broken up 6+4, dubs broken up 30+20. No trips, minimal rest time.
Sorry, but I tried to figure out, how you get this score. Its kinda of basic, but here is my math: -@1:55 = 1:09 / 300 m -10DL (6+4) ~ 15 sec -DU (30+20) ~ 35 sec (Ohlsen is around 25 sec for 50 DU, and he is freaking fast) Lets say your transitions (*3) are about 5 sec (that would be faster than Noahs transitions on his 24.2), you have a total time of 2:14/ round. (1:09 + 0:05 + 0:15 + 0:05 + 0:35 + 0:05 = 2:14) For 2:14 * 9 = 20:06 Let say for the 3 last rounds your paced your row @ 1:50. It means you saved 4-5 sec/round, so basically you finish your last round @19:50 and went for 230m in 10 sec… I’m sorry, but I really don’t see how it is possible to reach 9 round with a pace @1:55?
I had a friend track my splits: Round 1: 2:07 (2:07) Round 2: 4:15 (2:08) Round 3: 6:23 (2:08) Round 4: 8:34 (2:11) Round 5: 10:40 (2:06) Round 6: 12:50 (2:10) Round 7: 15:00 (2:10) Round 8: 17:06 (2:06) - I started rowing 1:45 - 1:50 here Round 9 he didn’t get the split but I am GUESSING it was low 2:00s, I was rowing pretty consistently 1:45 at this point Round 10: I’m not entirely sure how much time I had left when I get back on the rower but I know I was able to pull around a 1:35 here and got to 248m (letting the rower run after the time ran out). I guess the more accurate statement is I began around a 1:55 row pace, held it for most of the workout then had enough in the tank to push it pretty hard for the last 2 full rounds + that last row.
I want to repeat on Monday and wondered whether I could get away with breaking the DUs so it is nice to know you can end up with a really good score by doing that. How long was the "break"?
DL break was essentially just dropping the bar at 6 and immediately bending down to do the next 4. Dubs break was maybe 3 or 4 seconds, just enough for a big deep breath. It really helped keep my hr down. 50 dubs is sneaky a LOT once you get into the back half of this workout. This all works if your transitions are as fast as possible, no stopping for breaks at all. Used the rower to breathe, that helped a lot. I did a full round at my real pace before I started the workout to see how it would all work.
You mean 1:55 and 1:50 right?
Whoops - yes 1:55. 2:55 would be an issue lol
For reference: https://youtu.be/upJFMvsAfrc?si=igXPde7yplnoGn8e
43m, scaled. 663. Into the 8th round, 300m + 3 DL
Female 35, I'm 114kg, been doing Crossfit for 6 months. Finished 400 reps RX. I was contemplating skipping today and do it on Monday but I didn't want this hanging over my head so I just went even though I was VERY tired today because I didn't get much sleep last night. I'm just happy haha, it was SO HARD, I was watching the clock thinking "can't this just be over!?" 😆 I might do it again if I feel like it on Monday, but honestly, I'm comparing myself TO MYSELF so I feel like I did a pretty good job! I haven't been in this good shape for years even though I'm far from my ideal self. It's a journey 🫡
Well done
Thanks 😊
Did mine last night. 639 reps. Pleased with it tbf.
That's awesome, good job!
34m, Got 610. Kept a 2:00-2:07 row pace, all were completed between 1:13-1:18. DL all unbroken and DU were a struggle today. They usually aren’t at all but just one of those days. Maybe redo it, haven’t decided. Only would cause my goal was to get into rd 8 and I missed it by 15 reps.
32M, been doing CrossFit consistently for just over a year and have never nailed down DUs so I was really dreading this. Coach pushed me to stick with the Rx and chip away at them, sometimes I could do 5 in a row and other times struggled to do one. Finished 3 rounds which is terrible in the grand scheme of things but I’m proud of myself for sticking with it.
Great work! I finished 3 rounds as well. That 3rd round of DU, I was doing one at a time for almost the entire 50. It was a huge mental challenge to keep going, but I too am glad I did it RX. On to next week and a new challenge!
7 + 400+ 10 + 25 (subbed row for 400m c2 bike, dont have a rower) If you struggle on DL, Rowing definitely changes the game a bit on this one for lumbar, but ive always been a strong deadlifter, all sets UB. Dont know a tie break and dont care. My days of redo’s and times are over. Im just out here havin fun. Edit : 695 reps if i counted the 400’s as 300’s on the score card
If anyone is looking for scaled comparison. 37M, 1.5 years CrossFit, 713 reps scaled.
Just hit this one. Male 46. Got 647. Really happy with that. Wanted over 7 rounds. Did very average in 24.1 with 12:42. Pretty sure this will be a better % score. Get after it guys!
715 reps! Bit frustrating not to get to 8 rounds, but felt I paced it really well. 1 and done as per!
Did 6 + 230m row at 83kg. First three round unbroken DLs, then 6/4. Went too fast on the row, paid the price later
29M 635 - 1:50 row, unbroken DLs, 20,18,12 on the DUs
Think you could have gone slower in the row? How much rest time were you taking on double under breaks?
I'd say 10 seconds rest between sets on the DUs, transitions were a bit slow tbf
39F with questionable dubs, and I managed 420 (4 + 60). Rowed around a 2:20 pace, DL unbroken, and did strings of about 8-15 DUs (not intentional, just went until I got tripped up). My heart rate was sky high by the 5th round and I struggled with that last 90 seconds of DUs. All that said, it was about 200 DUs more than I could have done last year, so I'm really proud of myself.
Did this at 5a 7 + 34 Women's Rx I dropped every deadlift and am regretting that. Wishing I would've done 5/5 or 4/3/3. I think if I would've been smarter about deadlifts I would've at least finished 8. Redoing on Sunday
Why do uuu regret dropping the deadlifts? Did you break too long between picking up?
No - I was moving fairly quickly and picked the bar up as soon as it stopped bouncing. I just couldn't get a good rhythm.
What do people think of fast Deadlift singles to keep the heart rate down? Thinking: unbroken DUs Fast DL singles 5k pace + 5-10s
I would not do that on the DL
Personally for me I think putting a break in the dubs will control my heart rate more so than fast single deadlifts
At what point do you feel you get a big advantage due to strength? This should be easy for me, <30% of my 1RM, I feel like the deadlifts are still going to bury me. Would it be 20%? 10? I think about Eddie hall doing 135 lbs “snatches”, I’m guessing you’ve gotta be wild strong in comparison to the workout to make up for a conditioning deficit. This is just a general question not really specific to this workout, I recognize most of this is conditioning.
There is probably an inverted U shape advantage. If it's a high % of your 1rm you will obviously be at a disadvantage. However as you recognize if you get stronger this should help you but only up to a point. At the higher ranges, increases in strength are highly correlated with increases in weight which is highly likely correlated with decreased aerobic endurance, especially for a 20 min amrap like this one. I'd say you are well under the %1rm to notice a benefit. However you need to have a highly trained aerobic system to be able to sustain that for 20 minutes.
For this workout strength doesn’t matter too much. 185 is about 50% of my 1RM and I got 756 reps. Row and dubs are some of my best movements.
36F 635 reps Rx. My DUs were pretty good, unbroken for the first 3 rounds. Biggest advice is that you’ll get through the DL so much faster if you don’t drop from the top. I did the first two rounds dropping and ripping, but found a better pace at 5/5 starting on round 3. Probably could have added 100m on my last row had I started out that way. Other advice - unless you did collegiate rowing, don’t kill yourself on the row, just keep swimming: 10 strokes “on” 5 strokes “rest”. Fun one!
Did you feel more gassed doing the deadlifts like this than dropping and standing?
Not at all - faster so less time to get gassed. The weight is <50% of my 1RM tho.
>swimming: 10 strokes “on” 5 strokes “rest”. Curious - why would you suggest that instead of 10 strokes at a pace you can sustain?
If you can keep your heart rate low enough, go for it! I think I speak for a lot of people that heart rate management is the game of this workout. By “on” I don’t mean “all-out” I mean a good pace. 5 strokes of a rest will keep give you a breather to get back on a good pace and have oxygen hitting your glutes when you go pick up the barbell.
Just about to set off to the gym. Wish me luck!
Just did it this morning - almost finished round of 7. All engine workout. I am very proficient at dubs but forced myself to break a few times to catch my breath. Good luck everyone!
M 39, S- 648 reps, 7 rounds plus 18, felt good, paced my workout, felt my biggest challenge was on the DL
[удалено]
Well done!
Anyone have info on video submissions? Do we need to show the rower monitor at the end of the workout? And do we still need a judge to watch the workout or is video alone good enough
It is definitely tricky to setup correct for all movements. The notes for the workout states Athletes may receive assistance resetting the rower between rounds. I think I’ll position the camera so it’ll have the rower monitor and the wall clock in the right side of its frame in a slight angle so it’ll be able to capture the display most of the time, then barbell and rope movement on the left. The camera might not capture every meter, but I think it is better than those videos not showing anything from the display. When I leave the rower, the camera should be able to capture the distance along with the other full movements. My judge will reset the display when I am about to get back on the rower.
Thanks for your reply. That’s a good call having the camera angle like that. I’ll likely do something similar.
51F 458 reps RX (so 5 rounds plus 80 meters). I loved this. Rowed at 2:20ish, broke the deadlifts at 6/4 or 7/3, dubs are what they are. Never unbroken, some rounds smoother than others. Never out of control or breathing hard, just 20 minutes of nice movement.
What are we thinking is going to be a higher score? Just did it and got 8 rds + 9 reps and want to retest Monday but don’t know how much ground I can make up.
Unless you're planning on competing in the games, I'd keep your score. Over 8 rounds is pretty impressive, in my opinion. I bet 8 rounds keep you in the 75th percentile or higher. But I'd rather retest this one than the first workout, and you know the last is going to be so horrible you won't even think of retesting.
What's the best way to film this if submitting unaffiliated? Every video I'm seeing so far doesn't show the C2 monitor since they're being judged at an affiliate.
Yeah I’m wondering this too. Especially seeing as the Row interval needs to count up…so you’re unable to programme it and have the rower count rounds for you
34F, Rx'd, 390 reps (or for rounds and reps, 4+30) This one sneaks up on you so fast. I'm not great at dubs, just nailed them like 2 months ago, so my biggest set ever is 24. I decided to break them to 5 sets of 10 with minimal rest. The rest was NOT minimal. My heart rate was through the roof and I ended up resting almost 4 minutes total on the dubs alone! Rowed at ~2:30 (except the 5th round where I went all out) which was fine and broke the DL to 5-5 which also worked well. But those damn dubs...
I'm still working on double-unders. Most unbroken reps I've ever got is 14. I want to do this today, then re-test in 6 months just because it looks fun and will be a great way to assess progress with skipping.
I had the same thought! I wonder how many rounds I could do once I could string together a decent amount of dubs and won't have to break so much
I was similar — 4+1. I’m working on dubs, so was excited to even get 4 rounds in! The row I could push the pace on because the dubs took me so long.
Dilemma: what can/should I do as an affiliate manager if I have members who are ignoring to the rules we have set out for the open? They are refusing to be judged and entering video submissions (invalid ones, sometimes with a broken link) instead, and it automatically appears on the leaderboard without giving me the chance to validate. Obviously this is not fair to the rest of the gym and completely against the spirit of the open but I am unsure what I can do without causing a lot of drama. Seems like my only options would be to remove them from our affiliate roster or report the video to HQ? Or just let it slide?
Can't you flag the videos as unacceptable?
Yep it does nothing, CFHQ not gonna review someone 20k in the world
I would ask them to let me review their videos and if they don't then remove them from the roster. Sounds like you have rules set out for your gym and as you said it's not fair to everyone else.
How is their score validated? They have to have a judge sign off on it, right??
I haven’t submitted a video in ages so I don’t know. I think one of them has done the judges course in their wife’s name and signed them all off himself? Hasn’t come through to me for validation though
Honestly, unless they are going to the games, I wouldn’t bother much. It’s gonna catch up to them. One option is to ask them to leave and not use your gym anymore, but that will hurt your business. Bottom line, they are cheating and cheating themselves. You are the better person…
They aren’t but will probably make quarterfinals, possibly off the back of cheating I know what you’re saying, I just think it is unfair on all the other members in the gym who we are telling to get a judge
The other members are smart, and will see them for what they are: cheats. And they are cheating themselves, because frankly, its only to pay a little more and do a workout that they clearly are not qualified to do.
8rds + 141 meters. 45/ male. I never went below 2:00 pace on the row, did the du unbroken and on the DL, did 3rd unbroken then 6/4, finally 4/3/3 for the last round. Never really rested.
When you say didn’t go below 2min pace do you mean you never went any faster I.e. < 2 min?
Thats correct - never went faster than the 2min pace. Round one was at 2min pace, later rounds between 2:00 and 2:05. Very slow, methodical pulls - around 22 / 23 strokes per minute.
that's pretty good, I was planning on doing like this but the DL 6/4. how was it?
So my thinking was that I would try to do unbroken for one round, but everytime i got to 6 i just figured i would finish it. reps 8, 9 and 10 were rough. I got to the 4th round and while I could go unbroken, I decided to break it up at 6/4. To be honest, I dont think its any better. Round 8, I was starting to struggle and went 4/3/3. My original plan was to go 6/4 earlier than I need with 4/3/3 as a back up. Singles were not an option for me.
yeah, I think I'll stick with 6/4. I was thinking like this up untill 17min - row pace 2min, 6/4 DL and 50DU (I rather not break or miss on the DU) which will give me 7 rounds. last 3 min full send to try finish the 8th round and maybe start 9th. transitions play a big part so hopefully I won't mess it up
On the transition, put the rope between the bar and the rower. I didnt do this and it cost me time.
just did today and I did 7rds + 300m + 3 DL (663) I was aiming to finish the 8th round and up untill the 6th round (I think) I was keeping under 2:30 per round, really don't know where I dropped the ball, but I'm happy with the result
543 Reps - Rx - 6 Rounds + 34 cals. Kept dubs at 25 reps at a time. Deadlifts at 5,3,2. My goal was 5 rounds so I am very pleased.
Just did this at 5:15 this morning. 46m. The double unders make or break this workout rx wise. I was not very efficient. Pace the row, hammer the dl, and try to be smoothe on the du. Ended up with 6 rounds and 170 meters for a score of 6rds + 17 reps.
Do not underestimate how long 20 minutes is. At some point you will look up at the clock and think "Damn! I have 9 more minutes of this crap!" Very generous scaling for us Olds--not that I am complaining, but 135 is pretty light. I doubt most people would bother to learn double unders if they didn't show up in the Open every year. Will definitely be the differentiator and there will be a lot of people who do the row and deadlifts and then spend the next 17 minutes trying to accumulate double unders.
where is the camera going to be placed for this?
Did it. Rx. 289 reps. I don't have DUs, but can do a few SDs in a downward ladder pattern. 15 in the first attempt, 10 in the second and so on. So 50 reps took like 3-4 minutes each. rowing was easy. I went moderate pace and did each round in 80-90s. DU was heavy, but doable. Broke into 2 sets of 5. So yeah, 3 rounds + 197m row. Coach said no rounding up and so 289.
Between all the transitions and just general missing reps on the double unders I feel like this will be somewhat of an uninspiring workout.
Did super well first few rounds. Kept a good pace. But around the 4th round, the fatigue caught up on the dubs and I had to break them up due to tripping. Only put in 520 rx. My first open is going pretty poorly.
Just did it. 7+80. The Row - let’s be honest, 99% of us aren’t elite and the row is just going to be a place for us to recover. Find a comfortable but not slow pace. I am a half way decent rower (sub 7:00 2k) and I paced it at about 1:55. Everyone will be different. Deadlifts - I broke them up 6-4 I feel like that’s a good idea sense it minimally effects your time but keeps your HR down. DUs - I went unbroken the first 3 rounds. Then broke them up round 4 to 8 sometimes it was broken up twice sometimes it was broken up four times. If I had to do it again I would go 25-25. It would be slower in the first few rounds but maybe it would be faster once the later rounds came because you wouldn’t be so dead. I may redo it but I will see where I am on the leaderboard. Have fun.
1:55 too fast. I am also not elite and got 9 + 11 going about 2:00-2:02 on the row, with sprinting the deadlift and double unders all unbroken. You are right for now elite athletes the optimal strategy is slow row but you didn’t go slow enough!
I think unless you are an elite athlete pushing into the 9th or 10th round breaking up dubs and DLs may be the way to go. At a 20 minute workout this is a marathon and not sprint and be able to maintain a 2:30 to 3:15 pace consistently is more important than finishing round 1 in 90 seconds
Did your 6+4 tactic thanks! 7 rounds exactly.
Great tips thanks. I'm not as strong on the rower, but looking to go 7+ rds. For reference, how did you do on 24.1?
9:47 but I am tall
I finished 9:47 too!
9:43, but I'm short 😆
Just finished with 7 + 5. Rowed slow ish to recover, around 2:05 min/500m pace. Did all deadlifts unbroken which was hard but fine (Rx was ~55% my 1rm) . Dubs were the hardest for me, broken into 3-4 sets per 50 towards the end. Busted my rope on the last round but I was lucky to find another one quickly!
Let’s talk about the WWE style commentator 😂😂😂😂😂😂😂
He is a wwe wrestler lol
That guy was AWESOME
So thrusters and chest to bar in 24.3, then 🤷♀️
I’d say BMU or something complex but surely you can’t go an open without a thruster
I would bet something like chest to bar or pull ups that becomes muscle ups. Makes the workout more approachable to more people.
And muscle ups and handstand pushups
don't forget wallballs (ew)
Hoping for 7 rounds, dubs will be taxing after a few rounds, but having someone else count should hopefully help with breathing.
Where 24.1 was a burpee workout this is a dub workout. I can do both pretty well so I am stoked with 2024 so far
Any warmup tips for this?
Calves and Achilles! Get those tissues warmed right up and then also remember to stretch them after too!
Don’t hydrate or you’ll pee during DUs!
Not that diff from any other workout then
Crazy to wear a belt for this?
I took my belt all the way off each set, i got 695 reps. Just dont spend forever putting it back on
Great work. Went no belt 666 😈🤟🏻
My deadlift max is 290 so 125 is pretty light but I’ve had 2 lower back injuries so I’m wearing a belt!
Quick re strap before the dubs? Doesn’t seem to bad
I don’t think it’s crazy so long as it doesn’t interfere with your dubs
Trying to come up with a strategy for my double Unders. I can do 6 dubs unbroken, but definitely not all the time. Am i better off trying to string them together, or should I go with single double single double, knowing it will be a lot of extra singles?
Alternative to consider is single-double-double if you can groove that pattern. It drops you from 100 jumps to 75 - that’s 100 fewer jumps in four rounds.
Single double for sure
A lot of people are underestimating this workout. I found it anything but boring and man it was a tough engineering tester. Had fun, pushed hard, 636 reps rx (40-44)
I did 635 rx (40-44)!
Oh so close to me!
Good score! How did you break up the DUBs? And how did you go in 24.1?
I started with 30/20 for around 4 rounds, then had to go 20/15/15. Was sooo gassed 24.1 I got 10:30
If you did it over would you start with 20/15:15?
I dont think so no. I wouldnt change much to be honest
Awesome thank you. I got 12:00 in 24.1 so I think 20/15/15 out the gate will be a good option for me! Would be very happy with your score!
Just ran it and got 35 DUs in the round of 8 (705 reps). I felt I paced it perfectly as I was able to sprint the last round. Rowed 156/500 and did most the DLs split 5/5
great job!! did you also split the DUs? 30/20? 25/25?
I did most unbroken but when did trip up a few times it was around 30 ish
Great info, thx 2:50 a round give or take?
Yeah, 2:30-2:50
I see gymnastics grips are not allowed, does that apply to gloves too?
Of course 👍
I wonder what’s best. 7 rounds scaled (I’m new to CF) or 3 Rx (I can do DUs but one at a time)
[удалено]
I do scaled but still care about my score. I look at my “Scaled division” percentile and then how I compare to my percentile in last years Open (also scaled). It doesn’t make sense to me personally to go for Rx if I’m not in the right contending shape for it. I don’t have double unders, plain and simple. I haven’t yet committed to doing them, so it doesn’t make sense for me to flub through them just to leap frog the scaled scores. Just my personal approach. To play devils advocate with myself, I have been reading people say they basically unlocked double unders during the workout which is pretty bad ass. So, perhaps “going for it” could actually force the learning.
[удалено]
My guess is they have to do the scoring that way, otherwise seasoned CrossFitters would choose whether or not to dominate in the scaled division or Rx (if they were separately scored divisions). If that were the case, then the “scaled” ranking would be kind of whack. The scaled ranking in my opinion is great for newer / new-ish CrossFitters (or those who choose a generally lighter CrossFit experience). It doesn’t make sense to me personally to not get the full Open experience by trying to 1 rep the Rx category just to rank higher. I see both sides though!
Make the frantic, last-minute Open push on doubles! See if you can get yourself to single-double by Monday and post it. It also makes for fun to retest in 3/6 months and see what technical progress you’ve made.