October 18, 2019 – Masters Program

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!

Friday – AM Session
Deep learning for Open Event
(If you have the schedule that allows you to train in two sessions today then this will be your AM session. If you don’t have the schedule to do two sessions today then please skip this and complete the PM session.)

Dynamic Mobility, Activation and Warm-Up
Trap Mash x 60 seconds per side
Banded Triceps Stretch x 60 seconds per side

10 reps each of:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

and finish with …

Xiopang Forward x 10 reps each arm
Squat Rock x 60 seconds

Circulatory Work
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.

At Game Pace:

Two sets of:
Complete as many rounds and reps as possible in 2:30 minutes of:
4 Dumbbell Thrusters (50/35 lbs; 55+: 35/20 lbs)
6 Toes-to-Bar
24 Double-Unders
Rest 2:30 minutes then repeat

Cool Down
10-12 minutes of easy Assault Bike or Bike Erg

PM Session
Dynamic Mobility, Activation and Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by. . .

Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

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) (complete on the floor if you’re unable to do this on a box)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

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.

Pacing Set
Two rounds of:
4 Dumbbell Thrusters (50/35 lbs; 55+: 35/20 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…

“CrossFit Games Open Event 20.2”
Complete as many rounds and reps as possible in 20 minutes of:
4 Dumbbell Thrusters
6 Toes-to-Bar
24 Double-Unders

35-54: 50/35 lbs
55+: 35/20 lbs