Open Workout 20.2
Rx
AMRAP 20 Minutes:
4 Dumbbell Thrusters 50/35
6 Toes-to-Bars
24 Double-Unders
Scaled
AMRAP 20 Minutes:
4 Dumbbell Thrusters 35/20
6 Hanging Knee Raises
24 Single-Unders
Post rounds, reps, and Rx to comments.
Week 1 of 4
Upcoming Wim Hof Method Workshops at CFSBK
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop this afternoon (a few tickets are still available!) and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Dates, Times, and Pricing
Fundamentals Workshop
TODAY from 4:00pm to 8:00pm
Price: $125
2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45
Who are these workshops for?
These workshops are suitable for everyone, but do require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
What to Bring
- Warm comfy clothes
- Yoga mat (CFSBK has plenty you can borrow!)
- Bathing suit and towel (if ice bath bound)
- Open minds and hearts
_____________________
Open Workout 20.2 Standards CrossFit Games (video)
20.2 Workout Description and Strategies Morning Chalk Up
Definitely did my best today, but I honestly think I could improve my score if I did this workout again!
405 reps, which is 3 DUs short of 12 rounds.
Knew the thrusters would be the hardest part. Broke TTB in sets of 3 to start, eventually went to sets of 2 with a slow breath between each set. DUs mostly unbroken. I *could* have done bigger sets of TTB if I wasn’t so concerned about pacing.
I really did enjoy this workout. Heavy thrusters for only 4 reps made it manageable— they got better throughout. Tried to push through the last 2 rounds, so I ended and laid on the floor for a minute— I usually never push it that hard, lol! Mad I tripped and missed a full round by 3 reps.
Did scaled masters women-15 lb thrusters, sit-ups instead if TTB, single unders. Kept super steady, never rushed, got 622 reps (!). Thought I was gonna throw up at the end there for a minute but I made it. Lighter weights made for more reps but it added up. Good workout though. I liked the slow and steady aspect.