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My Predictions for the 2024 CrossFit Open
Unveiling the Crystal Ball!
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As we eagerly await the 2024 CrossFit Open, there is always speculation regarding what challenges await us. Every year the official announcement for each workout only happens every Thursday at 12pm (Pacific Time) and there are normally some clues as to what we might expect.
It’s still shrouded in mystery, so let's peer into the crystal ball and make some educated guesses about what might be in store this year!
2024 CrossFit Open Workout Predictions
#1 – Classics return
Every CrossFit Open pays homage to its roots by revisiting classic workouts that have become emblematic of the sport. These workouts serve not only as a test of physical capability but also as a nod to the rich history and evolution of CrossFit.
It's also a great opportunity to compare how you might have improved over the years!
#2 – Technical mastery
With each passing year, the level of competition at the CrossFit Open continues to rise, demanding ever-greater proficiency in technical movements.
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Last year we were tested in 23.3 with snatches, wall walks, strict handstand push ups and double-unders. The combination of all those movements in a workout really challenged every athlete's skill set. This year will be no different – the only question is what exercises will be put together and how they complement each other.
#3 – Surprise elements
One thing that I love about the CrossFit Open is its ability to keep us guessing until the very last moment!
Normally we see the introduction of a new movement in the Open every year. This could be a movement that we have seen in the Games previously. Maybe we could see the pullover or cross over double-unders this year?
We don’t really know what we will get, but there will definitely be something different.
#4 – Capacity to work
CrossFit is as much about stamina as it is about strength, and the 2024 CrossFit Open will undoubtedly include workouts that put athletes' endurance to the test.
Related: 4 Tips to SMASH the CrossFit Open
This is the first stage of finding athletes for the CrossFit Games and, while there are some high skill movements involved, ultimately what it comes down to is your capacity to get work done – basically, how fit you are.
We have seen this over the years and I can’t see that changing. There will definitely be a simple and brutal workout this year. Can’t forget the deadlifts and burpees from 2022!
Final thoughts
While these are only predictions that offer a glimpse into what may lie ahead, the true magic of the CrossFit Open lies in its ability to surprise and test us on all levels. Regardless of what workouts are announced, one thing is certain – the 2024 CrossFit Open will be the most challenging yet!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
As we eagerly await the 2024 CrossFit Open, there is always speculation regarding what challenges await us. Every year the official announcement for each workout only happens every Thursday at 12pm (Pacific Time) and there are normally some clues as to what we might expect.
It’s still shrouded in mystery, so let's peer into the crystal ball and make some educated guesses about what might be in store this year!
2024 CrossFit Open Workout Predictions
#1 – Classics return
Every CrossFit Open pays homage to its roots by revisiting classic workouts that have become emblematic of the sport. These workouts serve not only as a test of physical capability but also as a nod to the rich history and evolution of CrossFit.
It's also a great opportunity to compare how you might have improved over the years!
#2 – Technical mastery
With each passing year, the level of competition at the CrossFit Open continues to rise, demanding ever-greater proficiency in technical movements.
Last year we were tested in 23.3 with snatches, wall walks, strict handstand push ups and double-unders. The combination of all those movements in a workout really challenged every athlete's skill set. This year will be no different – the only question is what exercises will be put together and how they complement each other.
#3 – Surprise elements
One thing that I love about the CrossFit Open is its ability to keep us guessing until the very last moment!
Normally we see the introduction of a new movement in the Open every year. This could be a movement that we have seen in the Games previously. Maybe we could see the pullover or cross over double-unders this year?
We don’t really know what we will get, but there will definitely be something different.
#4 – Capacity to work
CrossFit is as much about stamina as it is about strength, and the 2024 CrossFit Open will undoubtedly include workouts that put athletes' endurance to the test.
Related: 4 Tips to SMASH the CrossFit Open
This is the first stage of finding athletes for the CrossFit Games and, while there are some high skill movements involved, ultimately what it comes down to is your capacity to get work done – basically, how fit you are.
We have seen this over the years and I can’t see that changing. There will definitely be a simple and brutal workout this year. Can’t forget the deadlifts and burpees from 2022!
Final thoughts
While these are only predictions that offer a glimpse into what may lie ahead, the true magic of the CrossFit Open lies in its ability to surprise and test us on all levels. Regardless of what workouts are announced, one thing is certain – the 2024 CrossFit Open will be the most challenging yet!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
As we eagerly await the 2024 CrossFit Open, there is always speculation regarding what challenges await us. Every year the official announcement for each workout only happens every Thursday at 12pm (Pacific Time) and there are normally some clues as to what we might expect.
It’s still shrouded in mystery, so let's peer into the crystal ball and make some educated guesses about what might be in store this year!
2024 CrossFit Open Workout Predictions
#1 – Classics return
Every CrossFit Open pays homage to its roots by revisiting classic workouts that have become emblematic of the sport. These workouts serve not only as a test of physical capability but also as a nod to the rich history and evolution of CrossFit.
It's also a great opportunity to compare how you might have improved over the years!
#2 – Technical mastery
With each passing year, the level of competition at the CrossFit Open continues to rise, demanding ever-greater proficiency in technical movements.
Last year we were tested in 23.3 with snatches, wall walks, strict handstand push ups and double-unders. The combination of all those movements in a workout really challenged every athlete's skill set. This year will be no different – the only question is what exercises will be put together and how they complement each other.
#3 – Surprise elements
One thing that I love about the CrossFit Open is its ability to keep us guessing until the very last moment!
Normally we see the introduction of a new movement in the Open every year. This could be a movement that we have seen in the Games previously. Maybe we could see the pullover or cross over double-unders this year?
We don’t really know what we will get, but there will definitely be something different.
#4 – Capacity to work
CrossFit is as much about stamina as it is about strength, and the 2024 CrossFit Open will undoubtedly include workouts that put athletes' endurance to the test.
Related: 4 Tips to SMASH the CrossFit Open
This is the first stage of finding athletes for the CrossFit Games and, while there are some high skill movements involved, ultimately what it comes down to is your capacity to get work done – basically, how fit you are.
We have seen this over the years and I can’t see that changing. There will definitely be a simple and brutal workout this year. Can’t forget the deadlifts and burpees from 2022!
Final thoughts
While these are only predictions that offer a glimpse into what may lie ahead, the true magic of the CrossFit Open lies in its ability to surprise and test us on all levels. Regardless of what workouts are announced, one thing is certain – the 2024 CrossFit Open will be the most challenging yet!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
As we eagerly await the 2024 CrossFit Open, there is always speculation regarding what challenges await us. Every year the official announcement for each workout only happens every Thursday at 12pm (Pacific Time) and there are normally some clues as to what we might expect.
It’s still shrouded in mystery, so let's peer into the crystal ball and make some educated guesses about what might be in store this year!
2024 CrossFit Open Workout Predictions
#1 – Classics return
Every CrossFit Open pays homage to its roots by revisiting classic workouts that have become emblematic of the sport. These workouts serve not only as a test of physical capability but also as a nod to the rich history and evolution of CrossFit.
It's also a great opportunity to compare how you might have improved over the years!
#2 – Technical mastery
With each passing year, the level of competition at the CrossFit Open continues to rise, demanding ever-greater proficiency in technical movements.
Last year we were tested in 23.3 with snatches, wall walks, strict handstand push ups and double-unders. The combination of all those movements in a workout really challenged every athlete's skill set. This year will be no different – the only question is what exercises will be put together and how they complement each other.
#3 – Surprise elements
One thing that I love about the CrossFit Open is its ability to keep us guessing until the very last moment!
Normally we see the introduction of a new movement in the Open every year. This could be a movement that we have seen in the Games previously. Maybe we could see the pullover or cross over double-unders this year?
We don’t really know what we will get, but there will definitely be something different.
#4 – Capacity to work
CrossFit is as much about stamina as it is about strength, and the 2024 CrossFit Open will undoubtedly include workouts that put athletes' endurance to the test.
Related: 4 Tips to SMASH the CrossFit Open
This is the first stage of finding athletes for the CrossFit Games and, while there are some high skill movements involved, ultimately what it comes down to is your capacity to get work done – basically, how fit you are.
We have seen this over the years and I can’t see that changing. There will definitely be a simple and brutal workout this year. Can’t forget the deadlifts and burpees from 2022!
Final thoughts
While these are only predictions that offer a glimpse into what may lie ahead, the true magic of the CrossFit Open lies in its ability to surprise and test us on all levels. Regardless of what workouts are announced, one thing is certain – the 2024 CrossFit Open will be the most challenging yet!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
As we eagerly await the 2024 CrossFit Open, there is always speculation regarding what challenges await us. Every year the official announcement for each workout only happens every Thursday at 12pm (Pacific Time) and there are normally some clues as to what we might expect.
It’s still shrouded in mystery, so let's peer into the crystal ball and make some educated guesses about what might be in store this year!
2024 CrossFit Open Workout Predictions
#1 – Classics return
Every CrossFit Open pays homage to its roots by revisiting classic workouts that have become emblematic of the sport. These workouts serve not only as a test of physical capability but also as a nod to the rich history and evolution of CrossFit.
It's also a great opportunity to compare how you might have improved over the years!
#2 – Technical mastery
With each passing year, the level of competition at the CrossFit Open continues to rise, demanding ever-greater proficiency in technical movements.
Last year we were tested in 23.3 with snatches, wall walks, strict handstand push ups and double-unders. The combination of all those movements in a workout really challenged every athlete's skill set. This year will be no different – the only question is what exercises will be put together and how they complement each other.
#3 – Surprise elements
One thing that I love about the CrossFit Open is its ability to keep us guessing until the very last moment!
Normally we see the introduction of a new movement in the Open every year. This could be a movement that we have seen in the Games previously. Maybe we could see the pullover or cross over double-unders this year?
We don’t really know what we will get, but there will definitely be something different.
#4 – Capacity to work
CrossFit is as much about stamina as it is about strength, and the 2024 CrossFit Open will undoubtedly include workouts that put athletes' endurance to the test.
Related: 4 Tips to SMASH the CrossFit Open
This is the first stage of finding athletes for the CrossFit Games and, while there are some high skill movements involved, ultimately what it comes down to is your capacity to get work done – basically, how fit you are.
We have seen this over the years and I can’t see that changing. There will definitely be a simple and brutal workout this year. Can’t forget the deadlifts and burpees from 2022!
Final thoughts
While these are only predictions that offer a glimpse into what may lie ahead, the true magic of the CrossFit Open lies in its ability to surprise and test us on all levels. Regardless of what workouts are announced, one thing is certain – the 2024 CrossFit Open will be the most challenging yet!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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