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The 2024 CrossFit Games Rulebook is Here

Morning Chalk Up

December 22   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The 2024 CrossFit Games Competition Rulebook was released yesterday. Get a first look
  • A look back at Morning Chalk Up’s year, by the numbers
  • Everything we know about 2024 TYR WZA so far
  • The evolution of CrossFit equipment
  • And, Emma Lawson’s (Mobility Flow) Workout of the Week

Looking for the perfect gift this holiday season? Check out our Holiday Gift Guide.

Note from the editor: We will be off next week for the holidays, but back in action on January 2 and ready to rock for the 2024 season!

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“Never attribute to malice that which is adequately explained by stupidity.” - Hanlon's Razor

  BREAKING: 2024 CrossFit Games Rulebook Released, Here’s What You Need to Know  

BREAKING: 2024 CrossFit Games Rulebook Released, Here’s What You Need to Know

The 2024 CrossFit Games rulebook has dropped. We’ve broken down some of the changes for the upcoming season and what you need to know heading into the new year.

One big thing: Before delving into any specific changes to the season’s policies and rules, it’s important to note that the cover refers to the Games as the “2024 CrossFit Games,” not the “2024 NOBULL CrossFit Games.” In previous years, the title sponsor was listed on the cover of the rulebook.

Remind me: The release of the rulebook this year is considerably later than last but in line with other years (making the 2023 season the anomaly).

Here’s a list of when CrossFit HQ has dropped its rulebook in recent history:

  • 2024 Season: December 21, 2023
  • 2023 Season: November 15, 2022
  • 2022 Season: December 28, 2021
  • 2021 Season: January 7, 2021
  • 2020 Season: August 28, 2019*

*The Open took place in October in 2020

  • 2019 Season: January 7, 2019

Some details: As expected, the general season format for elite individuals and teams will remain mostly the same, with slight and some more significant changes outlined below.

  • The Open will take place over three weeks
    • Workout 24.1: February 29-March 3
    • Workout 24.2: March 7-March 11
    • Workout 24.3: March 14-March 18
  • Quarterfinals will take place in two different competition blocks
    • Team Quarterfinal: April 3-8
    • Individual Quarterfinal: April 17-22
    • Age Group Quarterfinal: April 17-22
  • Semifinals (7 in total, the same as last year) will take place across three weeks
    • Week 1 (Europe and Asia): May 17-19
    • Week 2 (Oceania and North America West): May 24-26
    • Week 3 (North America East, South America, and Africa): May 31-June 2

What’s changed?: As with every iteration of the CrossFit Games, there are both minor and significant changes to this season’s rules.

Some of the changes are related to larger shifts in the season structure (moving the age groups to their respective season-ending events and shifting the adaptive divisions to WheelWOD), while others are responses to events and developments that occurred last season.

The following list is not comprehensive of all the changes in the rulebook this year but highlights some of the most significant.

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Annie Thorisdottir's Ace: The Momentous Factor

Momentous is the go-to supplement brand for Annie Thorisdottir, a two-time CrossFit Games champion.

Annie Thorisdottir is a devoted mother and knows the importance of recovery. She relies on Momentous Magnesium L-Threonate. “I take it before I go to sleep, for better-quality sleep and to help my body,” she says.

“I’m privileged that I can be picky (with supplements), and I told (my manager) that I would work with Momentous or I would work with no one,” Thorisdottir says.

“Every ingredient that’s in there is there for a reason,” Thorisdottir emphasizes.

Do as champions do.


CrossFit Health Summit: On February 3, 2024, the CrossFit Health Summit is coming to Austin, TX and the Van Zandt Hotel. The event features lectures and Q&A sessions with experts in the fields of health, wellness, and exercise.

TYR WZA Podcast: The 2023 TYR WZA champ, Paige Powers, stopped by the TYR WZA podcast to talk with host Guido Trinidad in the lead up to the 2024 Miami festival of fitness.

  • The next team event, “Uno Dos Tres,” has been announced. It includes inverted gymnastics, synchro double unders, deadlifts, hang cleans, and front squats.

PRVN Fitness Is Hiring: PRVN Fitness is Nashville’s newest affiliate, and it is looking for motivated and community-driven coaches. Learn more and apply now.

ICYMI: Ten of the biggest moments in CrossFit in 2023.

  By the Numbers: A Morning Chalk Up Year in Review for 2023  


By the Numbers: A Morning Chalk Up Year in Review for 2023

The last year has been a bit of a roller coaster for the CrossFit community. And as the chief team that covers the community and sport, we’ve had a blast (and maybe a few too many cups of coffee, or Jocko Go’s) keeping you up to speed over the last 12 months. To wrap up a fantastic 2023, we thought we’d give you a little insight to the news we brought you all year long about the stories, athletes, volunteers, heroes and everything in between within the CrossFit ecosystem.

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  2024 TYR Wodapalooza: What We Know So Far  

2024 TYR Wodapalooza: What We Know So Far

Entering its 12th season, TYR Wodapalooza, hosted in Miami, FL, is one of the biggest off-season CrossFit events of the year. Besides a platform showcasing elite competitors, it also gives opportunities to scaled, masters, teams, and adaptive athletes to compete as well.

This year, the four-day competition kicks off on January 11, and as that date edges closer, we have learned more and more information, rounding out our view of what will be the first large-scale CrossFit event of 2024.

Remind me: In 2023, we saw elite athletes competing in both the team and individual divisions for the first time, some of whom podiumed in both. For the elite females, Mayhem’s Paige Powers took home first place, with Dani Speegle finishing second and Emma Cary taking third.

Underdogs Athletics’ Ricky Garard took first for the individual males, with Roman Khrennikov in second and Pat Vellner finishing third. Vellner also finished at the very top on the team podium, alongside fellow countrymen Brent Fikowski and Jeff Adler in the men’s team division. Jamie Simmonds, Laura Horvath, and Gabi Migala won for the women’s team division.

New for 2024: This year, we will watch new divisions compete, including masters teams. Additionally, the champions of specific Latin American throwdowns, held throughout the previous year, will compete in the LatAm Cup. This is a separate competition held on January 11 and 12, with its own leaderboard and podium ceremony.

Also new to 2024, TYR Wodapalooza has entered into a partnership with the PFAA, whose goal is to safeguard athletes’ health and safety and provide guidelines for fair competitions. This is the first major competition to partner with the PFAA.

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  The Evolution of Equipment in CrossFit  

The Evolution of Equipment in CrossFit

Since the beginning of sports, equipment has constantly evolved to help athletes win. Companies and inventors are always looking for ways to create gear that is worn by athletes to be more comfortable, prevent injury, and improve biomechanical efficiency to increase speed and power.

The CrossFit Games began in 2007, and in this short amount of time, we have already seen many changes in the gear used by competitors. This evolution of CrossFit equipment has moved quickly, as there have been many opportunities to innovate and a steep learning curve, due to the infancy of the sport.

But, now we are entering a new era. The equipment is becoming more sophisticated as more money is entering the arena, and companies are dialing in on the minutiae of what improves performance specifically for CrossFit.

Each year, the CrossFit Games Competition Rulebook releases rules governing equipment to ensure fair competition. However, in the last few years, there seems to have been more attention to “technology doping,” which refers to using sporting equipment to gain a competitive advantage. In the 2023 CrossFit Games, the two pieces of equipment in the crosshairs were belts and grips.

Looking back at the history of equipment in CrossFit, we can gain a better understanding of where certain advances could possibly be headed.

Flashback: If you have done CrossFit for a while now, you will remember that Chuck Taylors, aka Chucks, were the first shoes that many adopted for training (circa 2010). With a flat, low-profile sole, Chucks were one of the most reliable shoes on the market for lifting and running.

Then came the Reebok CrossFit partnership, which resulted in the Reebok Nano, the first shoe specifically designed for CrossFit. The Nanos were the first to feature technology that would help with stability, comfort, and durability, such as a wider toe box, a breathable abrasion-resistant upper construction, and a sole that can stand up to rope climbs.

In 2015, Nike entered the CrossFit scene with the Metcons, further expanding upon durability, stability, and breathability technologies, and eventually building in Hyperlift inserts to raise the heels for easier squat mobility.

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  Emma Lawson’s (Mobility Flow) Workout of the Week  

Emma Lawson’s (Mobility Flow) Workout of the Week

Today’s mobility flow is programmed by Emma Lawson, 2023 Second Fittest Woman on Earth and pliability athlete. The 18-year-old was the youngest Games athlete ever and the youngest to wear the white leader’s jersey. She was also the Fittest Teenager on Earth in 2021. Most recently, Lawson placed third at the 2023 Rogue Invitational and led a team at FitFest UK.

Emma Lawson

1. Dragon

  • Start on your hands and knees
  • Step your right leg forward and lengthen your left leg behind you
  • Bring your hands to your right knee, keeping your spine tall
  • Sink into your front knee, allowing your left upper leg to release toward the floor
  • Hold this pose for 1-2 minutes on each side

2. Saddle Pose

  • Spread your knees wide and bring your toes together
  • Sit on your feet with your spine tall
  • Lean back on your hands, down to your elbows or upper back to the floor, depending on comfortability.
  • Hold for 1-2 minutes
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  Emma Lawson’s (Mobility Flow) Workout of the Week  

Morning Chalk Up's Holiday Gift Guide

Stuck on what to gift the CrossFit lover in your life this holiday season? Look no further! Surprise them with gear that elevates every workout. And guess what? You deserve the gift of peak performance too! Treat them (or yourself) to the latest in fitness essentials – from performance-enhancing gear to recovery essentials, we’ve curated the ultimate gift guide to make every workout merry and bright.

What are you waiting for? Start gifting!


Two-Ingredient Chocolate Truffles

Here is the easiest, yet most delicious recipe we have in our Rolodex: two ingredient, rich, dark chocolate truffles. These little cuties could be the perfect, decadent treat on Christmas Eve, with a cup of tea, or could make a great last-minute gift for a friend or a neighbor.




The Free 10-Day Built To Move Challenge

Kick off the New Year with the movement and mobility challenge you won't want to miss in 2024. From January 9th - 19th, learn the 10 simple practices to help you win the long game of life in Dr. Kelly & Juliet Starrett's 10-Day Built To Move Challenge. Join free and automatically get entered to win $4,000 in prizes!



Do-From-Anywhere Workout

Gyms may be closed over the next few days, or you may possibly be traveling without access to barbells and machines. Try this simple workout, written by Andrea Nisler, using minimal equipment and requiring minimal space.



Your FREE WHOOP and a Month Membership On Us

Ready to learn helpful information about yourself and your training? Whoop helps you monitor your recovery, sleep, training and health and gives recommendations to become a more efficient and healthy human. And don’t worry, for new members we’re hooking you up with a free Whoop 4.0 and a month of membership on us!



What Happens When We Overeat During the Holidays?

In this throwback article written by Meredith Root, she discusses the panic-inducing anticipation of overeating and indulging during the holidays. Root calms those fears with some explanation on how overeating is actually impacting us, and how in the end, it's not doing as much harm as we may think.


Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)

See all upcoming events

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