Posts Tagged ‘strategy video’

The final week of the 2022 CrossFit Games Open is here! Check it out below and close out this Open season with a bang!

What better way to close out this year’s competition than by performing a version of one of CrossFit’s most notable workouts, Fran? Oh, but they decided to make it heavier, more advanced, add reps, AND add an extra movement to make it EVEN MORE fun!

Advice on pacing and strategy for this workout will differ significantly depending on where athletes find themselves with their Gymnastics/Pull-Up proficiency. That said, advice for Double-Unders and Thrusters is pretty consistent across all divisions. (If you’re a top-tier athlete, you just need to go. It’s as simple as that.) If you’re in the majority of those completing this workout, your primary goal should be to break up your sets of Pull-Ups and Thrusters BEFORE fatigue sets in too much. Think QUICK RESTS from start to finish in order to keep moving! As the exercises on the rig increase in difficulty as exhaustion becomes more of an issue, prioritize not missing a rep. That could mean dropping off of the rig a few reps before failure or letting go of the barbell a few reps earlier than you’d like. If an earlier break leads to less time between efforts or sets, you’ll save time and energy in the long run. This workout won’t just challenge grip, the high heart rate will impact one’s ability to perform every exercise. Control your heart rate more efficiently and you’ll be more successful with this one!

My strategy video is below and I hope it helps some of you! Thank you all for tuning in for another year of these videos!

As always: Good Luck, Have Fun, I Believe In You!

Can’t wait to be back with all of you again next year!

Since my video this week is 13 minutes long, I’m going to keep the writing in this post short.

Workout 20.2 is:

20 Minute AMRAP

4 Dumbbell Thrusters

6 Toes to Bar

24 Double-Unders

Here’s the basic gist of my advice-

Find a pace for each of the three movements you can maintain at a “forever” pace. If you come out too hot, the last half/quarter of the workout is going to be spent trying to keep it together.

  1. Transitions – Keep your gear as close together, and as neatly organized as possible the entire time. Don’t waste 1-10 seconds per round trying to pull your dumbbells back together or untwisting your jump rope.
  2. Break before you fatigue – If you know you’re going to be wrecked trying to hit 24 DUs in a row, break it up on purpose, take a breath, then continue.
  3. Find a sustainable pace – If you get 3+ more rounds in the first half of this workout than you do in the second half, I think you went out too hot. I’d rather you find a pace that allows you to feel STRONG at the halfway point and THEN turn it on.

Final question I get asked a lot-

Should I “Rx” or “Scale” this workout?

If you care about your “Open Ranking” AND you have the ability to physically perform even ONE rep of each of the movements, I think you should go Rx’d. Remember, if you complete ONE REP at the Rx’d weight, you’ll rank above every single person in the world who completes this workout scaled. That means if it takes you 20 minutes to do 3 reps of double dumbbell thrusters at Rx’d weight, but you can do it, I think it’s worth it to get a score of “3” Rx’d!

However, if your goal is to get a good workout in and sweat for 20 minutes, Scaled is 100% the way to go! Find weights and modifications that will allow you to keep moving, and remember that the best of the best in the world will get close to (or more than) THIRTY rounds of this workout completed.

I don’t know about you, but the last time I completed 1,000+ reps of ANYTHING in 20 minutes was….. probably never. When scaled appropriately, this will be a sneakily effective workout, regardless of the modifications used.

Hey, have fun out there, folks!
At the end of the day, it’s only fitness.

Get out there, be safe, and have some fun!