CrossFit Open 20.2 Strategy: Warmup, Recovery and Restoration
Kyler Wilkinson
Another week, another burner, this time with everyone’s favourite movements: thrusters and double unders.
Now that you’re fully recovered and restored from 20.1, here’s our strategy for 20.2.
To get you ready for each WOD - and to help you recover and stay balanced throughout the entire Open - Mobility MVMNT is offering a 2020 Open Series.
For each Open WOD, we’ll recommend three MVMNT sequences:
First, a proper Warmup specific to the workout movements and demands
Second, a targeted post-WOD Recovery Session that will help reduce the DOMs and prep your body to move into a more parasympathetic state.
Finally, a Restorative Sequence focused on regulating the nervous system so your body can tap into its natural capacity to rebalance before the next workout.
20.2 Strategy
1. Warmup
We’ve chosen Charge as the ideal warmup for 20.2. Charge was selected because it is a whole body movement prep focused on mobilizing the ankles, hips and thoracic spine. Focusing on mobilizing these joints are essential for good movement quality and depth in the thrusters and the thoracic spine and hip mobility are important for efficiency in the T2B.
2. Recover
Let’s face it: 20 min AMRAP of thrusters, T2Bs and DUs = the potential for some serious DOMs.
Rolling Pin was selected to help combat this. This video is 15 mins of foam rolling for the lower body, calves, ant tib, quads and adductors.
3. Restore
Orion is a gentle and relaxing sequence that should be done right before bed the same day of the WOD or the day after. We will focus on calming the nervous system, gently mobilizing the spine, shoulders and releasing the lower back.
Good luck, guys!
- Mobility MVMNT