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...
CrossFit 20.2 WOD
CrossFit 20.2: Pacing Tips
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:
- Don’t go into this at turbo speed... this is going to lead to lazy transitions later on.
- Slow is smooth, smooth is fast
- Take a disciplined 2-3 breath break between movements
- Keep your gear close as there are a ton of transitions
- Long distance transitions are a huge waste of time
- Find an 80% pace that seems easy, stay there until 2-3 minutes left - then push at the end.
Check out our full-length CrossFit 20.2 Strategy Video here for even more coaching:
CrossFit Open 20.2 - The Thrusters
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:
- Try to stay unbroken - dropping is going to waste a ton of time
- Power Curl Clean your first rep up (no need to squat clean unless the weight is super light).
- Control the dumbbell on the way down to the floor. Have a designated place to drop like on a gymnastics mat to avoid bouncing.
- Breath at the top of your thruster rep.
- Don't hold your breath - keep breathing!
- Avoid breaking your toes (or others) - don't flagrantly drop the dumbbell and let it bounce all over the place. Control the descent.
- Don't rush your first rep. Hold a steady pace.
CrossFit 20.2 - Toes To Bar
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:
- Keep moving - singles, or smaller sets are OK.
- If you can't do TTB yet, try the box drop-in method.
- Tape the bar (ask a coach if it's OK first)
- Watch more TTB videos for tips!
- Don't rip! Take care of your calluses ahead of time.
- Avoid death swinging - maintain a rhythm, even if that means singles.
- Don't choose a super high pull-up bar. Jumping up to it each time is a waste of time and energy. If possible, use a pull-up bar that is within easy reach, that still gives you enough clearance.
Open Workout 20.2: Double Unders
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
- Remember to breath!
- Think: Slow is smooth, smooth is fast.
- If it helps, start with a few singles before transitioning into double unders
- Keep your rope organized and near you - don't chuck it to the floor after each round.
- Check out some of our double unders videos
Double Under Don'ts
- Don't hold your breath. I see this happen a lot when athletes are trying to keep count - let your judge do that.
- Avoid getting frustrated/emotional. If you trip up, take a second to compose yourself, and continue. Temper Tantrums are a waste of time.
- Don't try to start too fast - this can cause tripping up
CrossFit 20.2: Masters Athletes
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.
CrossFit Workout 20.2: Scaled
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! 🙂
Equipment for 20.2
- Dumbbells (50/35)
- Pull-up bar
- WODprep Jump rope 🙂
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!