For CrossFit 20.2, we're looking at a 20 minute long triplet... and a brand new movement.
Thrusters are never something to be taken likely, but these heavy dumbbell thrusters add a whole new twist.
Ready to make a 20.2 game plan?
First, here's the workout...
This is a long one. And the name of the game is to keep moving. Do your reps, step over, continue. If you are able to keep your transitions disciplined, your pace won't suffer.
Here are a few key things to keep in mind:
Check out our full-length CrossFit 20.2 Strategy Video here for even more coaching:
Like I already mentioned, these are heavy. Make sure that you first test out the weight and make sure that it's manageable across the 20 minutes. Here's what I would recommend:
6 reps might not seem like much, but when we're looking at them repeated over the course of 20 minutes... even 6 can start to get difficult. Here is what I would recommend:
Double unders are really going to make or break this workout. At 24 reps per round, being able to go unbroken (or close to it) is a huge win. Here are a few things to keep in mind...
Double Under Do's
Double Under Don'ts
If you're planning to attack this one as an Rx'ed Masters Athlete, everything stays the same until the age group 55+. At that point, the dumbbell weights drop to 35 lbs for men, and 20 lbs for women.
A few things changed in the scaled workout - and even more if you're a Masters Athlete. First, head to games.crossfit.com to make sure you know exactly what is programmed for your age group.
Besides the DB weights dropping, we also see hanging knee raises take the place of toes to bar. Do your best to stay unbroken on these, don't drop off the bar.
Just like double unders - single unders are going to be a place to get ahead if you're able to stay unbroken, and not trip up. Read through the double under tips above on breathing, tips remain the same here.
Lastly, some of you might see sit-ups programmed. Word of the wise - protect yourself from monkey butt - use a butt pad! 🙂
If you're a grip user, then go for it. Don't try something you've never done before, like bringing out new grips that you have never used. Make sure your calluses are trimmed ahead of time, and those hands are good to go!
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
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