CrossFit Open 20.2 Breakdown and Tips

Still trying to keep the videos short... at least the video is shorter than the workout this time!

Main Points

The workout is - As many rounds as possible (AMRAP) in 20 minutes

• 4 DB Thrusters (35lb / 50lb)
• 6 Toes to Bar
• 24 Double Unders
  

Dumbbell Thrusters

Exact point in the video:  https://youtu.be/ZYIGJ-9QuZU?t=58 

• "Squat Curls" are okay! (you don't have to stand up all the way when picking the DBs up.
• The DBs must start on the floor (no putting them on a box)
• Place the DBs down so you don't have to corral them later on (having others move your DBs is not allowed)
• Placing them together so you can 'sumo clean' them is probably a good idea for most folks

Toes to Bar

Exact point in the video: https://youtu.be/ZYIGJ-9QuZU?t=215 

• "Heels must be pulled back" is a new standard. If you can only do Toes to Bar by getting a running start or swinging from a box, you should do scaled unless you get an official ruling otherwise.
• Small sets is a good idea for most people. If you have the mindset that you have to go unbroken every round, you will take more time to get on the bar and you are more likely to hang on for that last rep. Small sets, small rest is key.
• Point your toes! It requires less flexibility to get your legs up, and you are less likely to 'miss' the bar on accident.
• Mix up the grip so you don't shred your hands.
• Use a 'bent knee' style for faster cycle time

Double Unders

Exact point in the video: https://youtu.be/ZYIGJ-9QuZU?t=479 

• Think about pulling your kneecaps up so you don't use as much knee and hip (DUs should be almost all ankle).
• Keep your arms close. The wider your arms, the more fatigued your shoulders will get (and make the Thrusters harder)
• If you are going to get 10 rounds or less, take your time on these, do not rush them.
• Put your rope on a box or hang it on the pull up rig. Not having to bend over will save time, especially if you are going to get more than 15 rounds!

Pacing Chart

Exact point in the video: https://youtu.be/ZYIGJ-9QuZU?t=626 

Download a PDF version here: CrossFit Open 20.2 pacing chart PDF.pdf

• Correct pacing the earlier rounds IS KEY when doing longer workout with short rounds. Come out too fast, and you will pay for it later. 
• Instead of trying to use this during the workout, do a super easy 'test' of 3 rounds. It should be at your 70% effort pace. Select the row that corresponds with your test. 
• Write down the time stamps on your score sheet (not in the actual boxes, just next to them). You do not have to write down every round if you plan on getting a lot of rounds, just write down your pacing time for every two rounds. 

Subscribe to our YouTube and Facebook feeds to get the updates as soon as they come out each week of the Open!

Good luck and have fun!

-jj