WOData: CrossFit Open 24.2
Strategy and analysis
read time 5 minutes
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TL;DR
This post shares my strategy and analysis for CrossFit Open Workout 24.2, including all the data, charts, and graphs.
My strategy got me 822 reps, which put me between the 95th and 99th percentile of all competitors. I was definitely proud of this one.
There’s no way to sugarcoat it — 24.1 was awful! I don’t know about you, but I had a horrible case of Fran Lung for 36 straight hours after the workout.
For you non-CrossFit folk… Fran Lung is the burning sensation you get in your chest and lungs after tackling the notorious CrossFit workout, Fran, which is:
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
The medical term for Fran Lunch?
Exercise-induced pulmonary edema. Essentially the lungs actually fail to keep up with the heart. As the heart begins pumping out blood at a higher rate to the lungs it also sends it with greater force. The lungs are trying to get oxygen into that blood and keep it moving to the rest of the body, but they can no longer handle the volume and pressure coming in. Because of this fluid seeps into the lungs themselves.
Sounds pleasant, right?
Needless to say, I was looking forward to 24.2 — and was especially stoked to find out it had deadlifts…
What was Open Workout 24.2?
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Strategy
I watched Justin Medeiros — two-time Fittest Man on Earth — and Colten Mertens do 24.2 in the live announcement. While I was watching, I recorded Medeiros’ splits. His final score was 930 reps (10 rounds and 300 meters on the rower), averaging:
01:03 / 300m row
00:10 / 10 deadlifts
00:29 / 50 double-unders.
His transitions were really quick, averaging:
00:04 from row to deadlift
00:04 from deadlift to double-unders
00:04 from double-unders to row.
I was most impressed by his transition times — especially from double-unders to row.
I wasn’t going to touch Medeiros’ score, but it was a good starting point for putting together my own strategy.
Here was my thinking…
Deadlifts
Deadlifts are my bread and butter. I can do those all day. If there was anywhere I was going to get stuck, then it was going to be either the double-unders or the row.
I budgeted 12-15 seconds per 10 deadlifts.
Double-unders
To be honest, I was more nervous about the double-unders than anything else. I remembered how fatigued my grip got doing the double-unders in 20.2 and didn’t want to run into that same problem again.
So to keep my grip fresh, I focused on keeping the row handle at my fingertips and really driving with my legs.
I budgeted around 30 seconds per 50 double-unders
Row
For the row, I wanted to stick with a pace I could maintain throughout the entire workout. Medeiros averaged 01:03 per round — which was around a 1:45 / 500m pace. I figured I could hold onto 01:10 - 01:15 per round — which was around a 1:55 / 500m pace.
I budgeted 01:15 per round on the row.
Transitions
So, I was looking at ~2:00 / round + transition time. Medeiros transitioned extraordinarily well — 00:04 each — so I’d need to move quickly too. Maybe not four seconds quick, but five seconds.
So all in all, my goal was ~2:15 per round.
Now, onto the workout.
Analysis
I created a tool to see how well I executed my strategy. I
f you’re interested in analyzing your score, head over to WOData: CrossFit Open 24.1 for detailed instructions on how you can use the tool to do the same.
All you need is the tool and a video of you doing 24.2.
Quick tip for your video: try to get a clock in the frame — see my 24.2 video for reference — because it makes recording timestamps 100x easier.
Time / Round
Goal time: 02:15
Actual time: 02:11 ✅
Reflection: I took it a little easy during the first half of the workout. If I was going to do a retest — which didn’t — I would’ve pushed it a little harder earlier on, but overall, I was happy with this.
Time / Movement
Row
Goal time: 01:15
Actual time: 01:12 ✅
Reflection: The row was the only place to rest during this workout. You spent more time on the rower than anything else, so yes you had to move quickly, but no you didn’t need to push it. This workout wasn’t won on the row — for most people unless you are the elite of the elite. This workout was won on unbroken deadlifts and unbroken double-unders. I averaged ~1:50-1:55 / 500m pace on the row throughout the workout and felt really good. Any quicker, then I think it would’ve affected my performance on the deadlifts and dubs.
Deadlifts
Goal time: 00:15
Actual time: 00:15 ✅
Reflection: In the early rounds, I took more time than I needed on the deadlifts. But I just didn’t want to blow up. Although deadlifts are easy for me, they also could’ve easily jacked up my heart rate which could’ve impacted my double-unders. Overall, I’m happy with how I executed on deadlifts, but think I could’ve shaved off around 10 seconds on my score had I moved a bit quicker earlier on.
Double-Unders
Goal time: 00:30
Actual time: 00:30 ✅
Reflection: So these didn’t bother me nearly as much as I thought they would. I don’t know what it was, but when I first looked at this workout, I thought “Man, this is going to get grippy FAST.” Well, it never did. However, I did miscount my first round which is why it was three seconds slower than the other rounds… Oh well. Overall, I kept these dubs under control for the duration of the workout and was happy with that.
Time / Transition
Goal time: 00:05
Actual time: Ugh… ❌
Reflection: I knew there was a lot of transitioning in this workout. I just didn’t know how long it would take — especially the double-unders to row! If there was anywhere I could’ve made up time, it was here. If I had been able to stick to my goal of five-second transition, then I think I would’ve had a shot of AT LEAST finishing the row in the 10th round — maybe even the deadlifts. Nonetheless, you live and you learn. Will remember this when I redo it in the future…
Wrapping up…
Well, that’s all I’ve got for 24.2. I hope you all are happy with your scores.
Shoot me a reply with your predictions for 24.3… We haven’t done any squatting yet, so I think that’s what we’ve got on deck — front squats, thrusters, or wall balls. One more week!
Austin’s Recommendations
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I actually like it better than Mint.
If you want to try it out, Monarch is offering a free 30-day trial. Grab it below and let me know what you think.