The Crossfit Open 2024 has already begun and, with it, a new season of the Crossfit Games begins .
What are Crossfit Opens?
The Crossfit Open is a series of annual competitions held around the world. They are organized by CrossFit Inc., and are the first step in the selection process for the CrossFit Games . All athletes, regardless of their level, can participate in the Crossfit Open 2024, and each year more than 400,000 people from around the world are expected to compete in its online version.
For three consecutive weeks, a different workout routine is posted each week, and athletes have 5 days (counting time differences) to complete it and upload their score to the Open website. At the end of those three weeks, the best athletes from each region advance to the Crossfit Regionals , where they will have the opportunity to compete for a spot in the 2024 CrossFit Games.
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... They were created by Greg Glassman and Lauren Jenai in 2007 as a way to find the fittest athlete in the world . The first event was held at the CrossFit ranch in Aromas, California.
The goal of the CrossFit Games is to test athletes' abilities in a wide variety of physical disciplines, from weightlifting to obstacle running, gymnastics and cardiovascular endurance exercises. Athletes must be prepared to face unknown challenges, as the WODs are kept secret until shortly before the competitions start.
Over the years, the CrossFit Games have greatly increased in popularity and number of participants. Since 2020, the event has been divided into different qualification stages, before reaching the final stage, which brings together the best athletes in a series of WODs (Work of the day), until the "Top Man" is named. in shape" and the "Fittest Woman" in 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 announced date.
The release dates of each WOD of this Crossfit Open 2024 are:
- 24.1 From Thursday, February 29 to Monday, March 4.
- 24.2 From Thursday, March 7 to Monday, March 11.
- 24.3 From Thursday, March 14 to Monday, March 18.
But the season does not end here for the Crossfit community. What awaits us after the 3 intense weeks of the Open 2024? Below, we give you details and dates of the following events:
- THE QUARTERFINALS are the second stage (also online) of the CrossFit Games 2024 season, in this phase the group of athletes is reduced and the best athletes of the Open are invited to continue their Crossfit games season. Competitors will complete training in their pits for six days, starting on a Wednesday morning and ending on a Monday night, to continue fighting for their place in the semifinals.
In this phase, only 25% of athletes (per region) who demonstrated a higher level during the open will advance to the quarterfinals. Although this is a small percentage, we see a greater number of opportunities compared to previous years. When we remind you, only 10% of the athletes opted for this phase.
The regions are:
- North America West
- North America East
- Europe
- Asia
- Africa
- Oceania
- South America
Important dates:
Registration for quarterfinals begins - April 1, 2024
Individual quarterfinals - April 17 to 22
SEMIFINALS
- The semi-finals are the final qualifying stage for athletes hoping to compete in the CrossFit Games. The top 40 men and 40 women individuals from each region will compete in person at the CrossFit Semifinals.
Like last year, all programming will be done by CrossFit.
Below, we leave you the number of guaranteed qualification positions for the Games for each region.
Minimum number of athletes who will advance to the next phase:
- Europe: Top 5 men and women
- Asia: Top 2 men and women
- Oceania: Top 3 men and women
- North America East: Top 5 Men and Women
- North America West: Top 5 Men and Women
- South America: The 2 best men and women
- Africa: The best man and woman
DATES AND LOCATIONS
May 17 - 19
- Asian Semifinal
- European semi-final
May 24 - 26
- Oceania Semifinal
- North America Western Semifinal
May 31 - June 2
- African semi-final
- South American Semifinal
- North America East Semifinal
FINAL CROSSFIT GAMES 2024
The top 40 men and 40 women in the world will compete at the 2024 CrossFit Games in Fort Worth, Texas, August 8-11, 2024 , to crown the fittest man/woman in the world.
Crossfit Open Wod : Everything you need to know
It's official, we already have the first wod of the Crossfit open 2024.
Next, we leave you 24.1
- 21 Dumbbell Snatches (arm 1) (50/35 lb)
- 21 Side Burpees Over Dumbbell
- 21 Dumbbell Snatches (arm 2) (50/35 lb)
- 21 Side Burpees Over Dumbbell
- 15 Dumbbell Snatches (arm 1) (50/35 lb)
- 15 Side Burpees Over Dumbbell
- 15 Dumbbell Snatches (arm 2) (50/35 lb)
- 15 Side Burpees Over Dumbbell
- 9 Dumbbell Snatches (arm 1) (50/35 lb)
- 9 Lateral Burpees Over Dumbbell
- 9 Dumbbell Snatches (arm 2) (50/35 lb)
- 9 Lateral Burpees Over Dumbbell
Don't worry, seen this way it 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 true reference in the world of cross training, gives us the following advice:
General Tips for a good Open 24.1:
- Establish a sustained and high rhythm on the dumbbell, while you establish an incremental rhythm (from less to more) on the burpees.
- During the DB Snatch move from the hips, release air with the dumbbell overhead and use the arm that does not have the dumbbell as a "swing".
- During the BURPEE, always advance the leg furthest from the db, stay grouped and never rest on the ground.
Tips according to your level:
- You have only recently started, we will say that you are in the Initiation phase (a few months in CrossFit) which means that you have not yet mastered your rhythms and that the movement is still developing.
In this sense, we will recommend that the first thing you do is do some series of 6-6-6 (where you don't get tired) and practice the little step trick. You may not have it integrated yet, but it will help you. Additionally, you must focus on your position during the DB Snatch because it is an exercise that easily leaves lumbar waste, so remember... HIP HINGE and feet 100% supported.
As for pace : start slowly, much slower than you would like. And then it increases. To keep the rhythm stable, try releasing air with the dumbbell above your head. If you need to breathe during burpees, do it standing, never on the floor.
- If you have already done some more OPEN, you are at an INTERMEDIATE level and you want to see how far you can go, although perhaps you do not master the most complex movements: this wod is made for you to show how much you know yourself and how much you can suffer. But if you are not efficient with the DB or your burpees, it will show that you are not that "kind of smart athlete" who can have the incremental pace that this wod requires so: start at what would be an RPE8 pace, which allows you to use the db as "pacer of the wod" (the one that helps you guide the rhythm) and the burpees go to that rpe8 where if you go too far you fall, but you still have an extra point if necessary. Keep your focus “forward.”
- And finally, if your goal is quarterfinals... You have already had several Opens, years of training and when you see this wod you think "ok, I can do this very well." You are right, you can. And I won't give you more TIPS than the general ones, but I will emphasize one very important thing: MASTER YOUR INITIAL EUPHORIA because if you don't, you're going to plummet. There is nothing worse than overconfidence in a wod like this without putting enough thought into it. So remember: Set your rhythms, stay close to the red line without touching it, and empty out on the final 9.
General tips for a good Open 24.2:
The Open Crossfit 24.2 is (almost) a good wod for the OPEN, according to our coachAlba Estrada
- Simple movements, saving the slight complexity of the double unders (very light at the moment for the current state of crossfit).
- Low/moderate loads for the bar element (let's leave it at... acceptable for most athletes).
- And a relatively high time domain, but in the clearest line of CrossFit where wods over 20' are rare to see (Unless we go to triple 3 or linda style events).
Ah! Subsection before going to the wod tips
I assume that many athletes performing the OPEN, but not registered for the competition They will perform the wod with other machines or with a race.
It is true that this completely changes the stimulus, but it is also true that you can use the same tips and get a good workout.
If this is your case: 600m bike/300m Run.
But I recommend cycling to eliminate impact.
Ok, now let's talk about the elements and why I love this wod .
THE OPEN CROSSFIT 24.2:
It is a long wod , 20' where the key is rhythm , but not just any rhythm...
YOUR RHYTHM
How much do you know yourself and how much can you hold your own limits? That's what this game is about.
To stay at a sustained rpe 8-8.5.
(That's why it's important to measure your perception of effort in your daily workouts).
This rhythm will make you suffer a little more from minute 7-9 where things get complicated, but if you hold that 2-3' shot and maintain the rhythm in that round: you have your wod done at your pace and your best brand. I promise you.
Finally:
When you enter what will be the middle of your penultimate round or your last (depending on fatigue) Begin to push progressively until you finish at 20-30" maximum sprint, leaving it all to yourself.
TRANSITIONS:
It is a wod with 3 transitions per round and many rounds... which means that if you do not take control over them: they will win the game.
Maintain a pace that you can sustain in the exercises: eliminate transitions.
But beware! not all are the same:
- From the rower to the bar quick transition (unless it bothers you, we'll talk about it later)
- From the bar to the rope it will be a little less fast: make sure that when you grab the rope you can start, it is better to take 1" longer to start doubles than to crash for starting 1" earlier
- From jumping rope to flying rowing. Your passion for wod will be rowing.
Rhythm in rowing
It is key that before starting you do an act of honesty and know your pace, for 300m sustained, around 5-9 times depending on how you master the elements and how efficient you are.
This is important because any excess pace at the beginning will give you such a blow that you will not be able to recover.
So don't copy the rhythm of your companions, spend real time at your rhythm if you don't know it yet.
Think that you will spend 55% of the wod on that machine.
Besides:
Work on your entry into rowing, it must be efficient and strong.
You have to be in your rhythm for the first two strokes and you have to start stroking as soon as you come up.
DEADLIFT
The weight is light, it is nothing more than a formality for most in RX, however you may pass there many times and in the end the fatigue will be noticeable due to the combo so: when you leave the paddle, take a breath, Release air and begin to lift the bar. It is important that you do it with a good position, as you know, pushing from your feet, with good hip hinge and activating your dorsal properly, and this is important because it will make you half tired.
(and that the training is healthy, which would not make sense otherwise, if you are a coach... don't let your students give themselves up for an OPEN wod, do me a favor...).
If you decide to do the wod with a load that requires:
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 to the end not the beginning.
Remember the importance of good technique when performing deadlifts. Be sure to watch this video:
D.U.
It will depend a lot on your skill, but 50 repetitions is a relatively comfortable number to do around 25-30" breathing, so don't look for an accelerated pace but rather a sustained pace that allows you to breathe, relax your muscles and get on the paddle.
If you don't make doubles: there's only one trick to get them...
dedicate TIME to them
every day,
without exception.
Commit to yourself from today to do it and this will not happen to you again, YOU WILL GET THOSE DOUBLES!
If today you go with simple ones: squeeze them, but don't let them annihilate you. And when you finish, take a look at the following video, DU will not be a challenge for you !
THE BEST COMBAS FOR DU:
And if you still want to know more about Double Jumps and our recommendations to master them and choose the best material, visit our blog where we explain how to do double jumps, tricks and recommendations
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 crash.
Set your goal time per round and have your JUDGE tell you if you deviate from that pace.
That will help you stay focused.
Focus on your rhythms.
Nothing else matters.
ENJOY, TEAM!
THE OPEN is to enjoy the community and your fitness.
Crossfit Open 2024 Registration:
If you are considering participating in this open 2024, we leave you the steps for quick registration. Don't hesitate to join this unique experience!
The first step to participate is to register through games.crossfit.com
Complete the workouts at a CrossFit affiliated box. Or do the workouts from the gym and send a video of your performance.
Submit your score through your profile before 5:00 pm (Pacific Time) on Mondays of each week to see your name on the global leaderboard. In Spain it corresponds to 2:00 am on Tuesday.
how to participate open crossfit
Where can I see the results of the Open?
You will be able to see all the results through the leaderboard of the official CrossFit Games page
Accessories and equipment for Crossfit Open
Here we leave you the kit that you will need to be able to complete all the WODs 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)
- Discs
- Drawer (20 in, 24 in, or 30 in)
- Pull-up bar
- 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)
Get equipped for the Crossfit Open with Picsil
The CrossFit Opens are close, and although we still do not know exactly which WODs will appear, we do know what type of accessories we are going to need to get the best possible result.
Improves grip
If there is an accessory par excellence in this sport, it is the street shoes . Not only will they protect your hands during the WOD, but they will also provide you with that extra grip needed to be able to do the reps unbroken and cut time.
Fly in the doubles
Will we have double unders at the Crossfit open 2024? We all know the importance of having a rope with good bearings to fly with each jump. With our aluminum jump ropes with double bearing you will be a master of doubles , Bee rope or Sphinx They will be a great choice for these exercises.
Protect yourself
When we talk about heavy lifting or exercises that require technique, it doesn't hurt to have extra security and protection. That is why lumbar belts , knee pads and the wristbands you can prevent unwanted injuries. Get fully equipped with our selection!
Check out the men 's clothing collection and of woman .
Where to watch the Crossfit Open 2024 ?
Easy and comfortable. If you are one of those who like to watch it live, see images and enjoy this sport to the fullest, do not hesitate to visit the official cro ssfit channel gam is :
If you prefer to be informed at all times about the current events, results of the CrossFit Open 2024 and news, but you are more interested in reading... we leave you the official CrossFit page. Where, without a doubt, you will find the best information: https://games.crossfit.com/leaderboard/open/2024?view=0&division=1®ion=0&scaled=0&sort=0
