How to Scale CrossFit Open Workout 24.3: Ultimate Guide

Learn how to scale CrossFit Open Workout 24.3.

Firstly, here is the third workout in the 2024 CrossFit Open.

Check out the movement standards.

CrossFit Open Workout 24.3

All for time: 

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

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

How to Scale CrossFit Open Workout 24.3

Check out the different scaling variations for 24.3.

How to Scale CrossFit Open Workout 24.3: Individual Women and Men

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 35 – 39

All for time: 

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

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 40 – 44

All for time: 

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

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 45 – 49

All for time: 

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

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 50 – 54

All for time: 

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

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 55 – 59

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 chin-over-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 60 – 64

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 chin-over-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

How to Scale CrossFit Open Workout 24.3: Age Group 65+

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 chin-over-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

What is the CrossFit Open?

The CrossFit Open is an annual online fitness competition and the first qualifying stage of the CrossFit Games. It’s designed to be accessible to all levels of athletes worldwide, from beginners to elite competitors. The Open represents a unique aspect of CrossFit, emphasizing its inclusive community and the idea that fitness is a universal pursuit. Here’s an overview of what the CrossFit Open involves:

CrossFit Open Workout 24.3 – Features of the CrossFit Open

Global Participation: Anyone from around the world can register to participate in the Open. It draws hundreds of thousands of participants each year, making it one of the largest fitness competitions globally.

Inclusivity: The Open is designed to be accessible to all athletes, regardless of their fitness level. Workouts include various categories, such as Rx’d (as prescribed), Scaled (with modifications), Masters (for older age groups), and Adaptive (for athletes with disabilities), ensuring that everyone can participate and compete.

Weekly Workouts: Over the course of three weeks, typically in late February or early March, CrossFit releases one workout per week. Participants have a few days to complete the workout and submit their scores online.

Community Aspect: Although it’s a competition, the Open is also about community and self-improvement. Many CrossFit gyms (boxes) host “Friday Night Lights” or similar events, where members gather to complete the workouts together in a supportive atmosphere.

Path to the Games: For elite athletes, the Open serves as the first step toward qualifying for the CrossFit Games, the ultimate test of fitness in the CrossFit community. The top performers in the Open may advance to the next stages of the competition, which include the Quarterfinals, Semifinals, and ultimately, the CrossFit Games.

CrossFit Open Workout 24.3: Purpose of the CrossFit Open

• Benchmarking Fitness: The Open allows participants to benchmark their fitness against athletes from around the world and track their progress from year to year.
• Community Building: It brings the global CrossFit community together, fostering a sense of camaraderie and shared challenge.
• Identifying Top Athletes: The Open helps identify the world’s fittest athletes, who will continue competing in the higher echelons of the sport.

The CrossFit Open is celebrated for its ability to unite athletes of all levels in the pursuit of fitness and self-improvement. It highlights the core values of CrossFit, including