If, like 95% of all CrossFit athletes in the world, you are at a beginner or intermediate level, then these tips from CrossFit Invictus are perfect for you.
CrossFit Open Workout 20.2 is…
Complete as many rounds as possible in 20 minutes of:
- 4 dumbbell thrusters
- 6 toes-to-bars
- 24 double-unders
35-lb. dumbbells 50-lb. dumbbells
35-lb. dumbbells 
50-lb. dumbbellsCrossFit Open 20.2, Beginner and Intermediate Strategy
https://youtu.be/IxgInhHpUnE?t=170
For more tips on scaling check out this article:
How to Scale CrossFit Open Workout 20.2
Another great resource, Ben from WODprep has put together a great guide to help you succeed during this long AMRAP.
CROSSFIT OPEN WORKOUT 20.2 STRATEGY AND TIPS
Ben: “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.
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Check out the next page for technique tips for thrusters, T2B and double unders…
CrossFit Open Workout 20.2 Movement Standards and Technique Tips
DUMBBELL THRUSTERS
• Each set of dumbbell thrusters begins with dumbbells on the ground.
• Hold the dumbbells in the front-rack position during the squat.
• Dumbbells move from the bottom of a front squat to full lockout overhead.
• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.
• The hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when:
– the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.
– both dumbbells are directly over or slightly behind the middle of the body.
• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”
• Athletes may not receive any assistance moving the dumbbells.
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TOES TO BAR
• Begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand protection is not.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when both feet come in contact with the bar at the same time, between the hands.
• Any part of the feet may make contact with the bar.
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DOUBLE UNDERS
• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
CrossFit Open Workout 20.2 Movement Standards – Scaled
HANGING KNEE RAISES
Scaled athletes and scaled teens may perform hanging knee-raises.
• Begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when the knees are above the hips
2020 CrossFit Open
The CrossFit Open is the first direct route for qualification to the 2020 CrossFit Games. National Champions of each country as well as the Top 20 overall finishers (excluding National Champions) will be granted an invitation to the highest competition stage in CrossFit.
It is also an opportunity for the world to see how each athlete stacks against each other and for everyone – no matter age or level of experience – to compete together and complete the same workouts.
Healthy Pre-Workout Energy Foods For The CrossFit Open
Weekly workouts are announced every Thursday at 5pm Pacific Time and athletes should submit their scores by 5pm the following Monday.
