10/09/2020:Crossfit Open 20.2

Skill/Strength:

SKILL EMOM x 10 MINUTES

MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest

MIN 2 - :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

WOD:

Complete as many rounds as possible…

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WORKOUT VARIATIONS

Rx’d (Ages 16-54) ♀ 35-lb. DBs ♂ 50-lb. DBs

Scaled (Ages 16-54)

♀ 20-lb. DBs,

hanging knee-raises,

single-unders

♂ 35-lb. DBs,

hanging knee-raises,

single-unders

Teenagers 14-15

♀ 20-lb. DBs

♂ 35-lb. DBs

Scaled Teenagers 14-15

♀ 15-lb. DBs,

hanging knee-raises,

single-unders

♂ 20-lb. DBs,

knee-raises,

single-unders

Masters 55+

♀ 20-lb. DBs

♂ 35-lb. DBs

Scaled Masters 55+

♀ 15-lb. DBs,

sit-ups,

single-unders

♂ 20-lb.

DBs, sit-ups,

single-unders

COOL DOWN FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back (No Measure)