Ready for round two? 20.1 served up some serious #FranLung with a traditional style CrossFit WOD amplified by high reps and a fifteen minute time cap. And it's only going to get tougher from here.
Stay tuned for more pro tips and suggested warm-up from Sara Sigmundsdóttir as we make our way through the 2020 Open.
Crossfit Open 20.2 Workout
20.2 is serving up some serious pain with a hefty AMRAP.
As we predicted for 20.2 we got a variation of a squat with dumbbell movements. As well as a WOD to jack up the heart rate and work your grip strength.
Here's the WOD:
In 20 minutes, complete as many rounds as possible of:
- 4 dumbbell thrusters
- 6 toes-to-bars
- 24 double-unders
- men- 50 lbs. dumbbell (100 lbs. total)
- women - 35 lbs. dumbbell (70 lbs. total)
Check the CrossFit Games site for more details and full workout information.
Pro Tips and Warm-Up From Sara Sigmundsdóttir
Don't be deceived! This is a long and brutal workout that looks more innocent than it is.
It is heavy on the forearms and requires a lot of repetitions, so start with a consistent pace that you can keep for the full twenty minutes.
At least 3 to 5 rounds are almost a warm-up round. Go easier than you want to from the start and keep that consistent pace.
Be sure to chalk from the start. Then pick a specific place to rest and chalk in the workout to help protect your grip and reset. For example, after every three rounds, chalk again and rest a few seconds before toes-to-bar.
If you are a beginner on this workout and have a hard time doing toes-to-bar or are still mastering double-unders, try to stay calm and not get annoyed with yourself. The worst thing you can do is fail a double-under and throw your rope out of frustration.
Stay calm and take it one rep at a time, one movement at a time, and focus on your breathing.
Similar to 20.1 you're going to want to ramp up the intensity of the warm up so that you are really warm from the start.
Start with 15 to 20 minutes of machines to get the body warm, sweat a little bit and get your heart rate up. Keep a consistent pace the whole time, you don't need to sprint or go all out in the warm up.
Stretch your forearms, quads and calves. You are going to be sore tomorrow!
Jump a little to prep for double-unders and get those calves ready.
Then jump into small rounds of the workout to practice the transitions. Try three sounds of:
- 2 thrusters
- 1 to 3 toes-to-bars
- 2 to 5 double-unders
Then go all out! It's only 20 minutes, If you die, you die.
ICYMI check out Sara Sigmundsdóttir's suggested strategy and warm-up for 20.1!
To be first to see Sara Sigmundsdóttir's breakdown for each Open workout and give her expert advice, make sure you subscribe to the Trifecta YouTube channel.
2020 CrossFit Open Predictions
CrossFit is known to be nostalgic and given the fact that this is the tenth Open season, we are bound to see some repeats with a twist, as well as a lot of traditional CrossFit style WODs.
Stay tuned for more predictions for 20.3!
To get prepped, check out last years 19.3 Open with tips from Rich Froning and 18.3 with advice from Brooke Ence.
Work on Your Moves
Want to improve your score? Get back to basics with our library of CrossFit movement tutorials in the Trifecta App.