The Crossfit Open 2024 and, with this, a new season of the Crossfit Games.
What are the Crossfit Open?
The Crossfit Open are a series of annual competitions that are held worldwide. They are organized by CrossFit Inc., And they are the first step in the selection process for CrossFit Games. All athletes indistinctly of the level at which they are can participate in the Crossfit Open 2024, and every year it is expected that more than 400,000 people from around the world compete in their online version.
For three consecutive weeks, a different exercise routine is published each week, and athletes have 5 days (counting the hourly differences) to complete it and upload their score to the Open website. At the end of those three weeks, the best athletes in each region advance to Crossfit Regionals, where they will have the opportunity to compete for a place in the CrossFit Games 2024.
Dates of the CrossFit Open 2024
The CrossFit Games are An annual fitness competition that has become one of the most prominent events in the world of physical exercise, Cross Training, Fitness ... were created by Greg Glassman and Lauren Jenai in 2007 as a way to find the MORE IN THE WORLD MORE ATHLE. The first event was held at the Rancho de CrossFit In aromas, California.
The objective of CrossFit Games is Test the ability of athletes in a wide variety of physical disciplines, from weightlifting to obstacle career, through gymnastic exercises and cardiovascular resistance. Athletes must be prepared to face unknown challenges, since the WOD remain secret until shortly before the start of competitions.
Over the years, CrossFit Games They have increased a lot in popularity and number of participants. Since 2020, the event has been divided into different classification stages, before reaching the final stage, which brings together the best athletes in a series of Wods (Work of the Day), until you naming the "More Man In "and the" more woman in the world of the world of CrossFit.
The Crossfit Open 2024 began on February 29, 2024, and will last 3 consecutive weeks. On Thursday of each week, at 9pm Spanish time, the WOD is launched that athletes will have to complete in the next 5 days from the date announced.
The launch dates of each WOD of this Crossfit Open 2024, are:
- 24.1 from Thursday, February 29 to Monday, March 4.
- 24.2 from Thursday 7 to Monday, March 11.
- 24.3 From Thursday 14 to Monday, March 18.
But the season does not end here for the community of Crossfit, What awaits us after the 3 intense weeks of Open 2024? Next, we give you details and dates of the following events:
- The quarterfinals They are the second stage (also online) of the season of CrossFit Games 2024, in this phase the group of athletes is reduced and the best Open athletes are invited to continue their season of Crossfit Games The competitors will complete training in their boxes for six days, starting a Wednesday morning and ending on a Monday night, to continue fighting for its passage to the semifinals.
In this phase, only 25% of athletes (by region) that demonstrated a higher level during the Open will pass to the quarterfinals. Although it is a reduced percentage, we see a greater number of opportunities compared to previous years. When we remind you, tan Only 10% of athletes opted to this phase.
The regions are:
- North America West
- North America this
- Europe
- Asia
- Africa
- Oceanía
- South America
Important dates:
Registration begins for the quarterfinals - April 1, 2024
Individual Finals - April 17 to 22
Semifinals
- The semifinals They are the final classification stage for athletes who hope to compete in the CrossFit Games The 40 best individual men and 40 women in each region will compete in person in the semifinals of CrossFit.
Like last year, the entire program will be carried out by CrossFit.
Next, we leave you the number of guaranteed classification positions for the games for each region.
Minimum number of athletes that will pass to the next phase:
- Europe: The 5 best men and women
- Asia: The 2 best men and women
- Oceanía: The 3 best men and women
- East North America: The 5 best men and women
- West North America: The 5 best men and women
- South America: The 2 best men and women
- Africa: The best man and woman
Dates and locations
May 17 - 19
- Asia semifinal
- European semifinal
May 24 - 26
- Semifinal of Oceanía
- Semifinal of the west of North America
May 31 - June 2
- Semifinal of Africa
- South American semifinal
- Semifinal east of North America
END CROSSFIT Games 2024
The 40 best men and 40 women in the world will compete in the CrossFit Games 2024 in Fort Worth, Texas, August 8 to 11, 2024, to crown the man/woman in the form of the world.
Crossfit Open Wod: Everything you need to know
It is already official, we already have the first wod of the Crossfit Open 2024.
Next, we leave you on 24.1
- 21 Dumbbell Snatches (ARM 1) (50/35 lb)
- 21 lateral burpees over dumbbell
- 21 Dumbbell Snatches (ARM 2) (50/35 lb)
- 21 lateral burpees over dumbbell
- 15 Dumbbell Snatches (ARM 1) (50/35 lb)
- 15 lateral burpees over dumbbell
- 15 Dumbbell Snatches (ARM 2) (50/35 lb)
- 15 lateral burpees over dumbbell
- 9 Dumbbell Snatches (ARM 1) (50/35 lb)
- 9 Burpees Over Dumbbell lateral
- 9 Dumbbell Snatches (ARM 2) (50/35 lb)
- 9 Burpees Over Dumbbell lateral
Quiet, seen that may seem inaccessible, but we have the best Tips To do the best 24.1 and get your maximum potential. Our ambassador Alba Estrada, a reference in the world of Cross Training It gives us the following tips:
General tips for a good Open 24.1:
- Establish a sustained and tall rhythm in the dumbbell, while you establish an incremental rhythm (from less to more) in the burpees.
- During the DB Snatch move from the hip, release air with the dumbbell on the head and use the arm that the dumbbell does not have as "swing."
- During the burpee, always advance your leg farther from the DB, stay grouped and never rest on the ground.
Tips according to your level:
- Recently you are starting we will say that you are in the Initiation phase (A few months in crossfit) Which means that you still do not master your rhythms and that the movement is still developing.
In this sense, we will recommend that the first thing you do is make some 6-6-6 series (where you do not fatigues) and practice the trick of the step. You may not have it integrated yet, but it will help you. In addition, you must focus on your position during the DB Snatch because it is an exercise that easily leaves lumbar residues, so remember ... Hip hinge and 100% feet supported.
Regarding rhythm: Start slowly, much more slowly than you would like. And then see increasing. To keep the stable pace, try to release air with the dumbbell on the head. If you need to breathe in the burpees do it standing, never on the floor.
- If you have already done some more, you are in intermediate level And you want to see how far you can get, although you may not master the most complex movements: this WOD is made to show how much you know yourself and how much you can suffer. But if you are not efficient with the DB or in your burpees, you will show that you are not that "type of intelligent athlete" that can have the incremental pace that this wod requires that: it begins to what would be an RPE8 rhythm, which allows you to use The DB as "Wod Pacer" (the one who helps you guide the rhythm) and the burpees go to that RPE8 where if you pass caes, but you still have an extra point if necessary. Stay with the focus on "forward."
- and finally if you objective is quarterfinals ... You have been on several years, years on top and see this wod think "Ok, I can do this very well." You are right, you can. And I will not give you more tips than the generals but I will emphasize a very important thing: Master your initial euphoria because if you are not going to plumme. There is nothing worse than excess confidence in a WOD like that without putting enough head. So remember: Establish your rhythms, stay near the red line without touching it, and empty in the 9 finals.
General tips for a good Open 24.2:
The Open Crossfit 24.2 is (almost) a good wod For the Open, according to our coach Alba Estrada
- Simple movements, saving the slight complexity of Double Unders (Very light at this time for the current state of crossfit).
- Low/moderate charges for the bar element (let's leave it in ... assumable for much of the athletes).
- And a relatively high time domain, but in the clearest line of crossfit where wods above 20 'are rare to see (unless we go to triple 3 or pretty style events).
Ah! Subsection before going to Tips of the wod
I presuppose that many athletes performing the Open, but not noted at the competition They will perform the WOD with other machines or with career.
It is true that this completely changes the stimulus, but it is also true that you can use the same tips and take a good training.
If this is: 600m Bike/300m Run.
But I recommend bike to eliminate impact.
Ok, now let's talk about the elements and why this wod I love it.
The Open CROSSFIT 24.2:
It is a wod length, 20 'where The key is the rhythm, but not any rhythm ...
Your rhythm
How much do you know and how much can you hold your own limits? That's what this game goes.
To stay in an RPE 8-8.5 sustained.
(That is why it is important to measure your perception of effort in your daily training).
This rhythm will put you a little more from the 7-9 minute where the thing is complicated, but if that 2-3 'blow you hold it and hold the rhythm in that round: You have your wod made at your rhythm and your best brand. I promise you.
Finally:
When you enter what will be half of your penultimate round or your last (according to fatigue) Start progressively tightening until ending at 20-30 "Sprint maximum leaving everything.
Transitions:
It is a wod with 3 transitions per round and many rounds ... which means that if you do not take the control About them: they will win the game.
Keep a rhythm that you can hold in the exercises: Eliminate transitions.
But be careful! Not all are the same:
- From the rowing to the rapid transition bar (unless we weigh you, then we talk about it)
- From the bar to the Rope It will be a less fast tad: Make sure that when you take the rope you can start, it is better to take 1 "more to start doubles than to crash to start 1" before
- Of the Rope to the rowing flying. Your WOD pacer will be the rowing.
Rhythm in the rowing
It is key that before you start doing an act of honesty and know your rhythm, for sustained 300m, around 5-9 times depending on how you dominate the elements and how efficient be.
This is important because any excess of rhythm at the beginning will give you such a blow that you will not be able to replace yourself.
So do not copy the pace of your classmates, dedicate real time to your rhythm if you don't know it yet.
Think that you will spend 55% of the WOD in that machine.
Besides:
Work your entrance to the rowing, it must be efficient and strong.
You have to be in your rhythm in the first two heads and you have to start giving straps as soon as you climb.
Deadlift
The weight is light, it is nothing more than a process for most in RX, However, you may pass many times out there and in the end the fatigue is noticed by the combo so: when you get out of rowing, take air, release air and start lifting the bar. It is important that you do it with good position, as you know, pushing from your feet, with good hip hinge and activating the dorsal properly, and this is important because it will make you fatigue you half
(And that the training is healthy, that it would not make sense otherwise, if you are a coach ... do not leave your students to leave the back by an Open Wod, do me the favor ...).
If you decide to do the WOD with a load that requires you:
Start starting from the first round.
5-5 or 6-4 will be ideal with 5 "between sets.
This will make you go much further in your WOD.
Trust, the squeeze goes at the end not at the beginning.
Remember the importance of a good technique doing dead weight. Do not stop watching this video:
Du
It will depend a lot on your skill, but 50 repetitions is a relatively comfortable number to do around 25-30 "breathing, So you don't look for an accelerated rhythm if not a sustained pace that allows you to breathe, relax the muscles and get on the rowing.
If you do not perform doubles: there is only one trick to get them ...
dedicate time
every day,
Without exception.
Commit yourself from today with you to do it and this will not happen to you again,You are going to get those doubles!
If today you go with simple: threate them, but don't let them annihilate you. And when you finish, take a look at the next video, the DUs will not be a challenge to you!
The best combas for DU:
- Bee Rope
And if still want know more about double jumps and our recommendations to dominate them and choose the best material, Visit our blog where we explain How to make double jumps, tricks and Recommendations
The focus
That's why I love this wod.
It's all strategy Of course supported by your physical capacity But with physical capacity and without strategy you stars.
Establish your time of time for Ronda and your judge tells you if you deviate from that rhythm.
That will help you maintain the focus.
Focus on your rhythms.
Nothing more matters.
Enjoy, team!
The Open is to enjoy the community and your fitness.
Registration Crossfit Open 2024:
If you are considering participating in this Open 2024, we leave you the steps for a quick registration. Do not hesitate to join this unique experience!
The first step to participate in registering through Gamescrossfit.com
Complete training in an affiliated box of CrossFit. Or do the training from the gym and send a video of your performance.
Send your score through your profile before 5:00 p.m. (Pacific time) on Mondays of each week to see its name in the world classification. In Spain corresponds to 2:00 am on Tuesday.
as Participate Open crossfit
Where can I see the Open results?
You can see all the results through Leaderboard from the official page of the CrossFit Games
Accessories and equipment for Crossfit Open
Here we leave the kit that you will need to be able to complete all the WOD of these Crossfit Open 2024. Check that you will have all of them and ... Good luck athlete!
- Dumbell RX (22.5 / 15 kg) SCALED (15/9 kg)
- Barbell (20/15 kg)
- Disc
- Drawer (20 in, 24 in, or 30 in)
- Bar Of Pull-Up
- Jump Rope
- Wall Space
- Kettlebells (16 kg, 24 kg, or 32 kg)
- Medicine Balls (10 lb, 14 lb, or 20 lb)
- Rings
- Rowing Concept2
- Floor Space (25ft)
Equipate for the Crossfit Open with PICSIL
Open of CrossFit They are close, and although we still do not know exactly the Wods that will appear yes we know what kind of accessories we will need to get the best possible result.
Improves grip
If there is an accessory par excellence in this sport, that is the Grips. They will not only protect your hands during the WOD, but they will also provide you with that extra grip necessary to be able to do the repetitions Unbroken and cut time.
Fly in the doubles
Will we have double jumps in the Crossfit Open 2024? We all know the importance of having a Rope With good bearings to fly in each jump. With our aluminum combas with double bearing you will be a master of doubles, Bee rope either Sphinx They will be a great choice for these exercises.
Protect yourself
When we talk about heavy or exercises that require a technique, it is worth having extra safety and protection. That's why that the lumbar belts, the Knee and the wristbands You can prevent unwanted injuries. Equipate yourself with our selection!
Check the clothing collection man and of women.
Where to see the Crossfit Open 2024?
Easy and comfortable. If you are one of those who like to see it live, see images and enjoy this sport to the fullest, do not hesitate to visit the official Cro channelSSFIT GAMis:
If you prefer to be informed at all times of the present, results of the crossfit Open 2024 and novelties, but you are more to read ... we leave you the official website of crossfit. Where, without a doubt, you will find the best information: https://games.crossfit.com/leaderboard/open/2024? view = 0 & division = 1 & region = 0 & scaled = 0 & sort = 0
