As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories
* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (50#/35#)
6 Toes-to-bars
24 Double Unders
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (35#/20#)
6 Hanging Knee Raises
24 Single Unders
Photo by @robcwilson
SRCF Registered Athletes: 38
CrossFit Open 20.2 Workout Description and Strategies
Annie Thorisdottir and Sara Sigmundsdottir take on Open workout 20.2
Deadlift 2-2-2Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Kettlebell Swings and ThrustersComplete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)
Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.
* + 1 each movement (1/1, 2/2, 3/3, etc)
Photo by @robcwilson
The first Open WOD is over. Sit there and think about how you did.
In all seriousness, high five to everyone who completed this! It was a typical cardio grind to kick off the open. Let’s hope that 20.2 is less brutal.
SRCF Registered Athletes: 38
Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air SquatsAs a team of 2 complete as many rounds as possible in 25 mins of:
Team Run 400m
50 Hang Power Cleans (115#/75#)
Team Run 400m
80 Box Jumps (24″/20″)
Team Run 400m
120 AbMat Sit-ups
Team Run 400m
160 Air Squats
* As a team of 2 run together, alternate work/rest on reps.
Photo by @robcwilson
Advanced RX: Hang Squat Clean: 1-1-1Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up
Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders
CrossFit Games Open 20.110 rounds for time of:
8 Ground-to-Overheads (95#/65#)
10 Bar Facing Burpees
Time cap: 15 minutes
* No mats, strict time cap
* Open athletes must use a judge
* 2 foot takeoff for burpee, step back and up okay
* No rep on burpee = athlete must do full rep over
10 rounds for time of:
8 Ground-to-Overheads (65#/45#)
10 Bar Facing Burpees*
Time cap: 15 minutes
*may step over bar on burpees
Workout Description & Scorecard
Photos by @robcwilson
The Open has begun! Friday Night Lights is back but now is in October. Bring drinks, come cheer and hang out for the next four Fridays.
If you are registered remember you need to submit your score online at games.crossfit.com prior to 5pm PST on Monday for it to count. Don’t forget!
