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
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
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
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
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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