20191018

Video courtesy of the CrossFit Games.  Week 2 of the Worldwide Open.  Let’s do this!!!

 

WOD:

WORKOUT 20.2

 

 

Complete as many rounds as possible in 20 minutes of:

4 Dumbbell Thrusters (50/35)

6 Toes-To-Bars

24 Double Unders

 

SCALED OPTION

Complete as many rounds as possible in 20 minutes of:

4 Dumbbell Thrusters (35/20)

6 Hanging Knee Raise

24 Single Unders

 

NOTES:

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.

 

MOVEMENT STANDARDS

DUMBBELL THRUSTER
• 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

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.

DOUBLE-UNDER
• 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.

HANGING KNEE-RAISE (SCALED ONLY)
• 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

SINGLE-UNDER (SCALED ONLY)
• For scaled divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts

 

 

Cool Down:

Calf Stretch on Rig

Ankle Circles

Puppy Dog Pose

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