CFG: 24.2 TTRU Tips + Strategies

Rise and Pod with Adrian Conway

The CrossFit Games week 2 is underway! Today Adrian gives his thoughts on 24.2 announcement and gives tips and strategies for you to consider prior to taking this for a spin!

Take a look below for warm up help and tips.

Suggested Warm up:

Tissue prep/ static stretching:

1:00 foam roll low + mid back

1:00 quad smash each leg

1:00 hamstring smash each leg

1:00 glute smash each leg

1:00 forearm smash (foam roller against wall, arm behind back against foam roller) each

+

1:00 Couch stretch each leg

1:00 Pigeon stretch each leg

1:00 forearm stretch

(Dynamic)Warm Up:

20 Jumping jack

10 Toe touch + reach overhead

3 rounds

__________

3 Inch worm

6 Scorpion

8 Spiderman

20-30 Double Unders

3 rounds

__________

100m Row

5 Light to moderate deads (build each round to load for 24.2)

10-30 Double Unders

3 rounds not for time but quality and practice

Primer:

This is where you want to attack just like you will in the test! Focus on fast transitions and pacing on each movement as you must maximize downtime. It will allow you to select a more casual / sustainable pace on the rower.

__________

150m row at intended WOD pace

6 Deadlifts

25 Double Under (or scale)

2 rounds for time.

Rest 3:00-5:00

Go time!

RXConditioning:

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)