And there we have it...a cute little 20-minute AMRAP for Open WOD 20.2! As always, the Open WOD will be programmed for all Friday morning classes, and then we will have our Friday Night Lights event starting at 5:30pm. Therefore, there will be no organized Friday PM classes. We will run heats for 4-6 athletes at a time. Heats will be first come first serve. Make sure you put your name in a slot on the whiteboard for whichever heat you want to go in as soon as you get to the gym so you can participate in the heat you want!
Friday Oct. 18, 2019
Morning Classes: 6am/7am/9am/12:15pm
Friday Night Lights: 5:30pm - done
CrossFit Open WOD 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders
♂ 20-lb. DBs, hanging knee-raises, single-unders
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders
And here are some great workout tips for 20.2, courtesy of WODprep!
For a lot of athletes, these dumbbell thrusters are going to be heavy - so it's important that you don't overlook them. Test the weight beforehand and get a feel for what's possible, because remember... this is 20 minutes long.
Toes To Bar
Just like I've advised with previous Open workouts, it's completely fine to go singles on the toes to bar. With only 6 reps per round, that could actually be a great move for a lot of people.
That being said, if you can go unbroken and 6 toes to bar is cake for you - stick with that.
At the end of the day, this is a double under workout. If you can pick up that rope and not trip, and stay consistent, that's how you're going to win.
We're looking at an incredible amount of transitions, so a solid set-up for 20.2 is also going to be key. Have all of your equipment close together - 1 step to each piece of equipment is ideal.
CrossFit 20.2 Mentality Tips
Slow is smooth, smooth is fast. If you rush too much, or fatigue to a point where you can't physically do your double unders... you're going to waste a TON of time. The goal here should be all about continuing to accumulate reps, even if they're not fast. Just keep moving.
Slow, smooth, and methodical. Stay in the zone. Towards the end, if you have gas in the tank, definitely ramp it up for a final push.
On the flip side, just like last week - do not come out of the gates too fast. This is going to cause you to make silly mistakes, trip up on your jump rope, fall of the bar, etc.
GOOD LUCK EVERYONE!!!