CROSSFIT®️ OPEN 24.3 // Strategy, Pacing, Tips & Tricks from WODprep

[@WODprep]

Making sure you don't rip is a HUGE part of 24.3. My favorite way to prevent blisters and rips is by using the SandBar Callus File. It's super easy to use and makes sure that all of your calluses are smooth and ready to lots of pull-ups and bar muscle ups! Go to store.sandbarcalluscare.com and use the code WODPREP to get a free large "Sandbar Salve" which can help heal blisters, and prevent them from ever happening. Sign up to receive our FREE strategy guides straight to your inbox here: wodprep.com/open/ In these guides, you’ll receive bonus scaled content, mental prep, and updated strategies throughout the weekend past the initial announcement.

[@philg55]

Outstanding… I’ve never done a BMU but tomorrow is my day! Thank you for the tips and strategies 🔥

[@tamastorma5931]

After watching this video , I feel I’m on level -1 😂 But anyway, I love your videos, thanks for all your efforts! 👏

[@TheSteelTower]

It's been a pleasure learning from you during the 2024 Open, Ben! Thank you for all your help with these workouts! They've made a big difference! 🙏🏽

[@trent797]

Great video Ben! I appreciate the work it takes to get this out so quickly. I have a few BMUs but am worried about fatigue, so I really like your idea of doing quick singles for the C2B.

[@WODprep]

Crush it!

[@mohamedbenabdallah5633]

It's the 135 that scares me, can do muscle ups all day, but that 135 is going to hold me back.

[@WODprep]

Wear lifters, knee sleeves, and belt if you need to!

[@cdn1588]

Right there with you. I feel like if we manage to finish the first part we'll be so burned out that the 135 is going to feel like 300. I am going to try to do no belt or sleeves for the 95, then I'll strap a belt and put on sleeves for part 2 hoping that'll help

[@heinz843]

I have the same thoughts about the second part. I can do bmu but I feel the weight is going to be tough. My strategy currently is to go unbroken on the first part simply to give myself time on the second part. Because i know how hard that second part is going to be.

[@mohamedbenabdallah5633]

@@WODprep those would be great ideas but those are back home because I'm at military training.

[@mohamedbenabdallah5633]

@@heinz843 I mean I weigh in at 141 so basically doing body weight thrusters.

[@kaiwilliams141]

The thrusters were the hardest part for me. These were not even close to light thrusters.

[@WODprep]

Dang! Sorry I made light of them! Thanks for sharing!

[@Horus369...]

I love thrusters. My right knee ACL is completely gone and requires surgery, so maintaining unbroken thrusters is painful.

[@rustyshackleford2723]

Love your guides...old timer here, you got everyone covered!

[@ballagh]

Not that old, no mention of chin over the bar pull-ups. Still love the guides though.

[@vladd6036]

Singles C2B. But thrusters will be hard.

[@nutritionontape]

Thanks Ben. Appreciate you! I'm hoping for some open magic. I'm so close to getting my first BMU. Maybe I can land one ugly one

[@WODprep]

You can do it!

[@timpickett3241]

Level 2/3 here at 45 yo. Can do a few MU without a band. After watching the video I now plan to leave myself about 4-5 minutes to try and finish round 1 of the second part. Thanks Ben

[@wyattbrunk63]

I’m level four can do so many muscle ups chest to bar it’s the 135 lb thruster that’s gonna screw me.. Heavy

[@josuakaeber3794]

You make the best open tips! Thanks so much!!

[@WODprep]

Thank you!!

[@camibyers01]

Between level 3 & 4! Always love your videos Ben, thank you! Plan to go unbroken on thrusters and break up the CTB and BMU’s!🙌🏼

[@WODprep]

Make sure you break up those c2b and go slow... don't burn out in part 1, and crush part 2!

[@David-Ralph]

Your video description is incorrect . The first part of this WOD is 5 rds of 10 Thrusters, 10 Chest-to-Bar Pull-Ups into 1 minute rests... Youer description reads: "5 rds of 7 Thrusters, 7 Chest-to-Bar Pull-Ups into 1 minute rest, then, 5rds of 7 Thrusters, 7 Muscle Ups."

[@jeffclark1208]

Level 4, masters, thanks Ben. Your videos are a go to for me every year. Gonna be smart, avoid the trap in part 1. Thrusters 4/3 on the back end. Just need to finish without blowing up.

[@keithmonson5492]

Awesome information as always...you all rock! Level 1 athlete as you mentioned. I am going to be breaking sets up from the start. Thrusters weight 1 are heavy for me - thinking 4-3-3 and doing 3-3-2-2 on the C2B..if I happen to finish the first section - I have no idea if I can do 135lbs thruster...going to have fun - thanks again!

[@questshots4189]

Not sure why all the emphasis on the tie break time and ignoring part 2. 101 beats any 100 with any tie break, right? But tie break WILL matter for everyone stuck at 107. Btw if you are in the 1.5 level make sure you finish the first 5 rounds at

[@snapduke]

2 things I got after the Open. Some grips for the Bar (Frogs) and a new RX Rope recommended by Wodprep. Already doing double unders unbroken with the Buff cable and sticking to that Bar. Thanks heaps to Ben for all the help and advice his given. Legend

[@CecilieRasmussen-f1u]

Level 1 here🙋🏻‍♀️ should I just stop after the first 5 rounds and log 100 reps and tie breaker time OR should I continue and finish 7 heavy thrusters and log 107 reps and tie breaker time? There seems to be some confusion here at our local box. Thank you for great tips!

[@crossfitmastersgymtainment7661]

Thanks Ben grt tips but not surevthat you need to keep letting us and future subscribers (like and sub everyone 😀) that you're not endorsed by CF HQ. It's blatantly clear.

[@WODprep]

I have to say it anytime I'm referencing CrossFit - or else I can get sued, unfortunately. I'd become an affiliate if I could, but they say online gyms don't count!

[@patrickedwards5804]

​@@WODprep wow! Online gyms can't be affiliates. I think Crossfit are missing a trick. Does that mean that Street Garage are verboten in their book? Suppose the questions then is whether Don's ambitions for a gazillion crossfit exponent globally by what ever date he said a just a demented wet dream.. 😅

[@dirtbagclimber123]

Hey Ben, if my Fran time is mid 5, am I a level 1, 2 or 3 athlete in your examples above? I have the skills to do everything, just not the fitness. My plan is to do singles on chest to bar and try to go unbroken on thrusters. I can do 25 unbroken chest to bar, but suck at thrusters (I get gassed quickly).

[@ChrisLivingstoninUtah]

Level 3 here. Thoughts on pacing part 1 very very heavily? I'm honestly thinking of treating it close to an EMOM and getting done with part 1 around the 8:30 mark.

[@JacobLeemovingfwd]

I'm level 2.5 on scaled weights and movements, so this is helpful for me too! Gonna do 6/4 split all the way down.

[@mikedickinson1453]

What if bmus are reasonably easy (sets of 5 fresh, doubles tired) but my Fran time is over 8 minutes? I just worry my engine will give out…

[@desireeerasmus1854]

If you can't BMU but can lift the heavy Thruster, is it worth making sure you get to the first 7 Thrusters in part 2. C2B will be singles

[@juliegodshall281]

Yes. I don't know why he said we should ignore part 2. I plan to try to get those 7 thrusters after my break, before I stop the workout!

[@frederictremblay9343]

Thanks for your good job and good advice!! You help me a lot!

[@JuanFernandez-g9r]

Im level 2 1/2

[@rafaelfigueiredo5636]

Hey Ben, would you say that going unbroken on the first half is an advantage to L4 athletes?

[@benmartinez4591]

what about people who can do the C2B easily but will struggle with the weights of the thrusters?

[@kiradeitemeyer3808]

I didn’t know you could use a box like that for BMU in the open! I will try and see if my gym will let me lol

[@cheukheisiu4578]

Not sure what level I am because I can do fews BMU but not heavy thrusters 😂

[@jaylawson01]

Pissed that 55-59 doesn't get to do bar mu's. That's a separator for me against most.

[@shmedleyvonshredelson1788]

The 55 and over weights and gymnastics drop off is so large and all at once, it doesn't make sense. Should be abt. every 10 years and spread out way more gradually.

[@mamamal3]

BMU Magic after so much fatigue? I doubt

[@GrantGilmour]

Level 3 and the goal is to complete 2 rounds in part 2. Gotta make QF

[@rachiecovez]

I wish you included tips for scaled athletes.

[@nubin0807]

Thrusters will be the issue for me, struggle with holding the bar due to poor mobility

[@CBRKnightRider99]

Thanks Ben. Great strategy again. Wish I would have bought that callus file. I tore in my 4th bmu with 30 seconds to go. Only was able to get one more rep. I failed my 6th rep due to hurting hands. Great tool to have handy for next time!

[@eric2892]

Don’t use grips?

[@ying_kaiden_96gaming66]

Level 0 ?

[@jjjjohnson1969]

How bout ones that can’t do chest to bar? -1. Horrible

[@georgehernandez4195]

Level 2-3 can do BMU but not sure after 135# thrusters. Should I do singles on 2nd rd thrusters?

[@Snskch3]

The 135 thrusters take a lot out of your entire body for the bmu. I just did it today. If those are going to hurt you, I suggest breaking often on them. I got into my 4th round of heavy thrusters. But plan on going again Sunday to hopefully finish it

[@TheWWWDEATH]

My forearms feel like they have a golf ball in them

[@elizavetasigova5030]

I am on level 1. I'm hoping for open magic ✨

[@eddieNerdNerd]

I’m level 3

[@MinutesofMotivationn]

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[@millerfamilyfitness84]

The Air Force is moving me so I have been driving. This is my fourth day across the country. When I stop and do the work out and Cookeville tonight I would probably say I’m a 1.5. The problem is I recently recovered from a back problem so my slot isn’t very good so the thrusters are going to be, very slow. But I think I’ll be fine on chest of bars because I have been working a lot on pull-ups. I can do bar muscle up, but they sometimes hurt my rotator cuff injury. This might be a nightmare.

[@tylerhaley3166]

L3.45

[@cdn1588]

My goal for this open workout is doing sets of 5 for the first. I feel they'll be more manageable for me. Worst-case scenario on the last two rounds I might break down the C2B into 3s. My goal is to reach the BMU. I've practiced way too hard not to get there. I can now do 7-9 unbroken. I'd feel horrible if I can't get there but something is telling me it won't be that easy to get there 😕

[@samdekilla]

I'm in between level 2 & 3. Trusters I got, but learning butterfly so scared of the C2B. More scared of the C2B then the BMU if I'm honest. Maybe I'll try butterfly 6/4 or quick singles, even if I'm close to level 3

[@Ndrenaline]

Level 3,5

[@r.g.4596]

Awesome tips, especially breakdown of levels, it’s why I went Rx. 6/4 on thrusters, 1s on C2B, jumping in hollow, 🙏 Gracias!!! Oh yeah Level 1!

[@jinluwang5671]

For people struggling with C2B but are strong, doing strict chin-ups in singles could be an option. I tested one round with slow unbroken thrusters and single chin-ups and it took me 1 min 34”. My goal is to finish the first 5 rounds within 10 mins.

[@apisanz]

I'm at level 3.5 😂

[@juliegodshall281]

Level 1 here. Why would I ignore the second half? I can't do muscle-ups but I can do the heavy thrusters, so my goal is to hit 107 reps and tie with the thousands who do the same. I won't stop until I get to the BMU section. No need to tie with those who get 100 reps if I can do more after the 1m break.

[@cdn1588]

I am back here to report that I almost got through a whole first round of the second sets. Super stocked. Slow and steady. I thrusted, then ripped a few BMU. Had it not been for the lack of sleep the night before and the rip on my hand, I think I'd have gotten just a bit further. Super proud and excited.

[@kbamoroso]

Thank you again Ben for your awesome guides and tips and tricks. I got masters RX 95. I have not done kipping pull ups in over a year. I watched a few of your videos and I just did what I could and I'm so proud. Thanks again I look forward to your videos every open.

[@smiglie]

Ben, thank you very much for this video. I always use your channel as my go-to whenever I want to learn/correct something. Here a question: Sometimes I experience a sharp pain on the side of my shoulder and upper arm when doing thrusters. Do you know what might be the reason? Not proper warm-up?

[@alejandroc0529]

Amazing video. Thank you very much Ben and WOD prep 👏! Also that sand bar is a must!! 🧠 💪🏼

[@justinerdis7213]

Thanks for the great tips Ben. My gymnastics is good can do C2B and BMU. I struggle with thrusters and just hoping to get through the 7 heavy thrusters in the second part to get a few bmu, any advice?

[@freddynorori5393]

Completed 2nd round of 7 thrusters + 1 muscle up. Your tips and video helped. Thanks again.

[@leloleli7508]

This is the best Tips & Tricks video ever. I'm between level 1 and 2 and I did the workout even before seeing this video but i knew already the trick was to do SINGLE C2B. It worked because it allows to keep moving with very small rest. I finished first portion (tiebreak) in 10 mins, then after the rest i did the 7 Thrusters at 135# and that's it

[@k1ngv1per70]

Im between level 3 and level 4.. so I'm going to stick with the 6/4 and 4/3 throught and I will have to fight myself to not hig big Bar MU sets in the beginning

[@rogue_ruggie]

Im like a 3.5

[@trentlaird2698]

Level 3 🎉

[@ebw9802]

Im a level 1.5, i broke the thrusters into 5's and c2b into 5,3,2's and a few singles. I capped out on last set of c2b. Pretty happy with that. Great advice 👍

[@nicolemillward287]

Thank you for this, Ben! I did it this morning and did singles of C2B bar and it worked great! I watched one of your chest to bar instruction videos, and I was able to do 100 reps RX! 🎉

[@hanusort2069]

Geat guides, thank you Ben. They make the Open so much more fun for me. Level 1 here. I am debating whether to do part one with C2B singles and then if there's time suffer through some heavy thrusters and be done, or go scaled. Leaning a little towards scaled for safety. I interrupted the BMU Mastery course before the Open. Getting started again right after, many thanks for all you do.

[@oray.gungor.]

For Scaled, 15 cm away from the bar would be limit. Less than that is not acceptable, and in the video it is half a meter, so it is much harder for jumpinf chest to bar. I would suggest to put something on the ground to adjust your head to the bar distance to do it efficiently.

[@dsteffen71611]

Thanks for the video. Your BMU video helped me get so much better at them. Won't do well on this WOD though after popping my left pec two weeks ago on ring dips.

[@zebda421]

I’m a level 3. This was incredibly helpful. Thank you, Ben, for all the advice on strategy and how to approach each part of this workout.

[@prongpraison8463]

What if you can’t even do one pull up? I can’t even get close to the chin area without a box 😢

[@Dave-f5u]

Heads up that in your description you have the first round as 7 reps when it should be 10. Great video and tips! Im hoping to get at least an attempt at the BMU!

[@mccantsc]

Level 2 for sure. Planning to go slow at first, grow into the WOD, and see if there is some magic for that first BMU. Great video! Super helpful!

[@nicolas_hautebas]

If I am lvl 3, do you think doing kipping c2b instead of butterfly is a good way to pace the first part ?

[@alisonhomer2474]

Is the ‘glide kip Tarzan swing’ singles strategy from your prev video still legal? Wondering as you mention we need to go through a full kip swing

[@jaydwilliams]

This is helpful, thanks Ben

[@sigurdskarra4557]

Great video and I’m stoked to see myself as a level 2. Go team 2! Really looking forward to try it out. Thanks for all the content Ben.

[@niekization]

Definitely a level 2, I'm happy if I can get 1 muscle-up.

[@TeeMac009]

Do you think it's a good idea for someone who can do sets of 2-3 muscle ups, to just treat the first part like an EMOM for pacing? ie minute 1, 10 thrusters, minute 2, 10 c2b ect; then you have 4 minutes to get some rounds in the muscle ups and go hard there?

[@TeeMac009]

...you kind of answered later in the video, haha. Love the guides, thanks!

[@sandrabrenner8048]

I‘m level 1 but wanna go to part 2. you didn’t talk about that part 😢

[@b1gstealer]

Absolutely devastated there’s no strategy tips for level 9 athletes like me

[@alanhd4]

Didn't mention any scaled workouts.

[@SvitlanaK-l2d]

Level 1/2? Thanks for the tips Ben! 👌

[@K.thai18]

I'm cool with the scaled chin over bar

[@andrearantes6400]

135 is above my PR, so even being able to do well on chest to bars, I'll go scaled with the level 4 strategy! Tks Ben

[@rohitkumarsasidharan2455]

If you want a better rank, go Rx and call it after the first 5 rounds. Good luck!

[@evangelosfilis5498]

Good disclaimer 😂

[@Yun-jq3hm]

Great guide! Lot of help for the workout😇

[@chanitasomwang5286]

Thank you. You are the best.

[@fjwright04]

The middle ad read was too much.

[@WODprep]

sorry - there was supposed to be a "this video will resume in" timer so you could skip through if needed. I'll do better next time!