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Optimise Your Performance: A Comprehensive Guide On Warming Up For The 24.2 CrossFit Open Workout With pliability

Laura Horvath

In the wake of the unveiling of the CrossFit Open 24.2 workout, advanced mobility and recovery app pliability has introduced a customised warm-up specifically tailored for the CrossFit Open Collection.

As the CrossFit Open unfolds, pliability’s advanced mobility and recovery app remains at the forefront, delivering specialised mobility routines crafted for each weekly Open Workout.

These routines are strategically designed to elevate performance and enhance scores at the CrossFit Open.

Supported by an elite roster of athletes, including Emma Lawson, Noah Ohlsen, 7-time CrossFit Games competitor Pat Vellner, and Laura Horvath, the reigning Fittest Woman on Earth, pliability’s specialized mobility routines offer crucial support to participants, regardless of their skill level.

Presenting a carefully crafted mobility routine for the CrossFit Open 24.2 workout, thoughtfully curated by pliability.

The objective of these routines is to furnish participants with the essential resources required to enhance their performance in the competition.

24.2 pliability Warm-Up: 

Cat Cow Hands+Knees

  1. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
  2. Inhale deeply as you arch your lower back, dropping your belly toward the floor. Lift your chest and gaze toward the ceiling, creating a gentle curve in your spine.
  3. Pause at the top of the arch, take a deep breath, and feel the stretch across your chest and abdomen.
  4. Exhale slowly, rounding your spine upward. Tuck your chin to your chest, engaging your core as you press your hands into the mat. Feel the stretch along your back.
  5. Slowly continue this process for the duration of the pose

Runners Plus Samson Mob

  1. Start by taking a significant step forward into the runner’s stretch, keeping your back heel off the ground
  2. Perform the runner’s stretch by pressing the back heel into the ground. Keep the back foot pointed forward to engage the calf.
  3. Bend the back knee down to the ground while simultaneously sinking the hips forward. Feel a strong stretch in the front of the back hip.
  4. Raise your hands over your head to increase the stretch
  5. Maintain the stretch for a few breaths to deepen the hip flexor stretch.
  6. Press through the front heel to lift the hips up and back, returning to the runner’s stretch position.
  7. Alternate reps between each leg.

Single Leg RDL w/ Openers

  1. Begin standing holding a support for balance if necessary. Shift your weight onto your left leg.
  2. Keeping your right leg straight, hinge forward at your hips, extending the right leg straight behind you.
  3. You should feel an intense stretch in your left hamstring as you reach your end range.
  4. Use the club for balance; open your chest and right leg towards the club while simultaneously squeezing your left glute.
  5. Return to a neutral position, then raise back up to a standing position.
  6. Repeat this sequence then switch sides.
  7. If you feel any strain in your lower back, slightly bend the knee of the grounded leg.