Workouts
Experimental

Daily training

2024-03-15

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Mindset

Exactly What You Need

Open 24.3 20 min

5 Rounds Of:
10 Thrusters, Weight 1
10 Chest-To-Bar Pull-Ups

Rest 1 Minute, Then:

5 Rounds Of:
7 Thrusters, Weight 2
7 Bar Muscle-ups

Time Cap: 15 Minutes

Women: 65, 95 lb (29, 43 kg)
Men: 95, 135 lb (43, 61 kg)

Stimulus
  • Overview: 24.3 is a workout for the gymnasts! If you are a fan of "Fran," you're in luck! This workout comes down to pacing, knowing your capacity, and taking methodical breaks where it's needed. See games.crossfit.com for full details and movement standards
  • Thrusters: The first thruster weight should feel light. We should do our best to complete these sets unbroken or in no more than 2 sets. The second thruster weight should feel moderate/heavy depending on the athlete. We should still strive for 1-2 sets each round.
  • Chest To Bar: Take as many breaks at needed with quick rest between sets. Consistency is key.
  • Bar Muscle-Ups: Again, take as many breaks at needed with quick rest between sets.
  • Score: Total Time. If time capped, your time will be 15:00 and then you'll note where you finished in your notes.
Strategy
  • If either of these barbells are going to be challenging due to the loading, let's plan to break up these reps right from the start. 1-2 sets is the goal but 3 sets is an option if you know that 2 sets is not going to be sustainable.
  • If the gymnastics is going to slow us down, it will be a good idea to plan out our breaks right from the start. Singles is a great option if we are just trying to get as far as possible. 2, 3 or even 4 sets are also great options. Let's aim to keep our breaks 5s or less.
  • If we are going to grind through bigger sets of one movement, have that movement be the thrusters. It takes far longer to get back on the barbell after a break than it does to get back up on the pull-up bar.
Substitutions

SCALED: (Ages 16-54)
Women: 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups

Men: 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups

SCALED TEENAGERS (14-15):
Women: 35 lb, 55 lb (15, 25 kg); jumping chest-to-bar, chin-over-bar pull-ups

Men: 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups

SCALED MASTERS (55+):
Women: 35 lb, 55 lb (15, 25 kg); jumping chest-to-bar, chin-over-bar pull-ups

Men: 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups

Movement prep

3 Thrusters (Empty Bar)
3 Pull-Ups (Chin Over Bar)

3 Thrusters (Weight 1)
3 Chest To Bar Pull-Ups

3 Thrusters (Weight 2)
3 Bar Muscle-Ups