Please click the link to the YouTube video for CJ, Tino and Hunter’s post-announcement reaction and strategy suggestions.
For additional information or if you would prefer to read our pacing and strategy notes, please click the following link:
CrossFit Games Open Event 20.2 Preparation Tools
If you have any questions or need suggestions on how to tackle this event, please don’t hesitate to ask in the notes below and we will respond as quickly as possible!
Morning/Deep Learning Session
Mobility & Activation
Trap Mash x 60 seconds per side
Banded Triceps Stretch x 60 seconds per side
10 reps each of:
Crossover Symmetry Rows
Crossover Symmtery Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Followed by…
Xiopang Forward x 10 reps each arm
Squat Rock x 60 seconds
A.
Two sets of:
25/18 Calorie Assault Bike
10 Down Ups (Burpee no jump)
Rest 60 seconds
10 Down Ups (Burpee no jump)
25/18 Calorie Assault Bike
Rest 3 minutes
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Complete as many rounds and reps as possible at desired event pace in 2:30 minutes of:
4 Dumbbell Thrusters (50/35 lbs)
6 Toes-to-Bar
24 Double-Unders
Rest 2:30 minutes then repeat
If after the first set of 2:30 minutes you feel comfortable with your pacing, feel free to either eliminate the second set, or cut the second set to two rounds. The intent is simply for you to learn your pacing and ensure that it’s going to be sustainable.
C.
10-12 minutes of easy Assault Bike or Bike Erg
Primary Training Session
Mobility & Activation
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by. . .
Followed by…
Followed by…
Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Finish with:
20/15 Calorie Assault Bike @ 70%
30 seconds Rest
15/10 Calorie Assault Bike @ 80%
30 seconds Rest
10/7 Calorie Assault Bike @ 90%
Increase pace through this piece.
B.
Two rounds at desired event pace of:
4 Dumbbell Thrusters (50/35 lbs)
6 Toes-to-Bar
12 Double-Unders
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
C.
“CrossFit Games Open Event 20.2”
Complete as many rounds and reps as possible in 20 minutes of:
4 Dumbbell Thrusters (50/35 lbs)
6 Toes-to-Bar
24 Double-Unders
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Conditioning Option
Six sets for max calories:
3 minutes of Assault Bike
Rest 2 minutes
Strongman Accessory Option
A.
Four sets of:
50-Foot Overhead Yoke Carry
(build to as heavy as possible)
Rest as needed
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
400 Meter Sandbag Carry (Bear hug)
The 200 meters is a full blown sprint. DO NOT PACE IT.
Forgot to post 20.1 but 10:16
20.2
24+10
Most likely going to redo. I have more. Never hit a wall on anything and I didn’t feel near as out of breath as I should lol. Felt fine really
Smooth and consistent, push the transitions and trust your fitness. You should be at least in the round of 28
Wohhh bro. That’s quite a bit more haha
I was thinking 26 lol
27
20.2:
23+4 (786)
Everything unbroken but felt like I was gonna barf about 10 mins in so that was lovely lol.
Nice work Lucas!
Did the open Wod.
Got 26 rounds + 5 reps
I have heard of score 30 +some reps
And 29 rounds + some reps
Yup, those are true 🙂
Yeah I am looking forward to see their videos ?. I have been seeing too many videos of wod 1 were there was not 2 feet take off. Videos of Elite athletes.
20.2: 705 Rx
Nice work Thomas!
Have had a cold on and off since Tuesday but still gave this a go this morning. 681 or 20+1. Not my goal in any way but DB & T2B were smooth and consistent. It was the transition to/from the DUs that caught me in the end. I was cruising at about :40-:45 per round until rounds 14/15, then kinda dropped off…
Not re-doing since it disrupts my training rhythm. Felt really good to sweat this morning though!
Can’t catch a break!! Hope you feel better come Monday!
20.2 – 752 reps (22+4) – really thought I had 24/25+4 until I watched my video lol. Those 2-3 second transitions ended up being 8-10 seconds toward the end. Felt good though. Everything unbroken and only tripped 3-4 times on dubs which is huge for me for that any reps.
So many transitions right?! Clean those up and you would be into 25 🙂
20.2 – 860 (25+10). I think the tall guys have earned some wall balls and rowing next week
For someone who is “not doing the Open” you sure have crushed these workouts 🙂
Haha I’m still hitting them hard but didn’t sign up so I don’t get roped into any re-do’s
?‍♂️ ?
20.2
Got 13 round in 12:06 then my back went…. Back on bike and strict gymnastics once the pain ease off.
Good luck everyone ??
Shoot, what caused your back to go?
Felt it when I picked up the dumbbells up and went to squat and didn’t come back up. I thought it healed and felt fine doing all those thrusters last Saturday and in a week. The only difference I can think of is that dumbells make it harder as you have 2 weights as opposed to having one barbell and if one side isn’t 100% the other side can sort of help. Anyways my lower left back will need some rest.
Sorry to hear this dude. I hope this is only a minor setback and you recover fast.
20.1
22 round ( 748 rep)
slow on the Du
repeat Monday 23/24 round target
Just slow on the double under or were you missing a lot?
Only DU…