CrossFit Open 20.2

20.2AMRAP · 20:00

As many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Start CrossFit Open 20.2 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: Two 50 lb (22.5 kg) dumbbells

Women: Two 35 lb (15 kg) dumbbells

Scaled

Men: Two 35 lb (15 kg) dumbbells; hanging knee raises; single-unders

Women: Two 20 lb (10 kg) dumbbells; hanging knee raises; single-unders

Movements

Dumbbell Thruster
Toes-to-Bar
Double-Unders

Movement standards

Both dumbbells on the shoulders, hip crease below the knee, finish locked out overhead. Both feet touch the bar together. Rope passes under the feet twice per jump.

Equipment

Pair of Dumbbells
Pull-up Bar
Jump Rope

Coaching notes by goal

Bulking: Shoulder & Core Volume

Before: 4 sets × 8 DB Push Press + 3 × 10 Strict Hanging Leg Raises.

Pacing: Thrusters unbroken every round, toes-to-bar in one set as long as possible. Double-unders are your rest.

After: 3 × 12 DB Bench Press + 3 × 15 Cable Crunches.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Long Steady Engine

Before: Easy bike 4 min, 2 rounds at half pace.

Pacing: Pick a round time you can hold for 20 minutes (e.g. 50-55 seconds) and stick to it.

After: 8 min easy row flush.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min Zone 2 warm-up + shoulder band work.

Pacing: Small toes-to-bar sets and an easy rope rhythm; stay conversational for the first 10 minutes.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2020/2; 2pood.com and boxrox.com 20.2 coverage