Coach Michelle
CrossFit Open 19.2 Unlocked
A repeat workout? Almost.
Anyone who's been around for awhile now might remember the triplette 16.2. 19.2 is very similar, yet the time requirements have been changed.
Before breaking down each individual movement, letâs first take a look at the workout...
CrossFit Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lbs
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lbs
If completed before 8 minutes, add 4 minutes to the clock:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.
Stop at 20 minutes.
Workout Strategy for 19.2:
Letâs start with toes to bar. The key here is to remember that singles are perfectly fine. Singles might even be your best bet for not wasting a ton of energy right from the start. Hereâs a great video to demonstrate what quick singles on a low bar looks like:
https://vimeo.com/320709450/bcb1b8686e
Keep in mind, even if you can do large sets of toes to bar, I donât necessarily recommend it. Smaller sets of toes to bar will help you to fly through your double unders, keeping you fresh and ready for the heavier barbell.
Hereâs our full article about how to learn TTB.
Scaled Athletes: Unlike what I just advised for toes to bar, singles are not a good idea for knee raises or ab mat sit-ups. If youâre going to do scaled, push for unbroken during this portion.
Double Unders:
When you step up to your jump rope, have the mindset of âwhatever it takesâ. Try to keep the rope spinning at all costs, even if it means having to go single-double with your jumping. Donât let silly trip-ups throw you off, remain calm, and hold good form.
Check out this quick video on some of the most common double under errors:
https://www.youtube.com/watch?v=FpLHepqLoQY&feature=youtu.be
Squat Cleans:
Unlike double unders, singles are going to be a very good idea here. Unless the weights are extremely easy you, I recommend trying out the âRich Froningâ breath in between reps or smaller sets. It will help to keep you on pace while you reset.
Whatâs the Rich Froning breath? Itâs explained further here:
https://www.youtube.com/watch?v=bb4fp5UEzzQ
One thing to note: control your dropping. Itâs not energy-efficient to have to be chasing your barbell all over the gym. Keep it within your space, control your breathing, and get back on the bar!
Scaled: If you happen to be scaling 19.2 because of the TTB and DUs, this barbell weight might be on the lighter end for you. In this case, I would disregard the âsinglesâ suggestion until the barbell gets heavy (>50% of your 1RM).
19.2: Set-up
Be smart with your set-up. If you can, have your jump rope ready to go in front of your TTB bar. DO NOT jump rope on a âcrackâ - explained here. At your barbell station, make sure that the plates are set-up in a way that itâs very easy for your gym pals to switch out the weight.
CrossFit Open 19.2: Masters
The Masters standards for both males and females stay the same until we get to the 55+ age categories. At that point, the squat clean weight is going to drop slightly. The toes to bar and double unders stay the same.
We recommend checking out games.crossfit.com for the various weights.
CrossFit Open 19.2: Scaled
Here is the scaled version of the 19.2 workout:
8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95/55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115/75 lb.
If completed before 8 minutes, add 4 minutes to the clock:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135/95 lb.
If completed before 12 minutes, add 4 minutes to the clock:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155/115 lb.
If completed before 16 minutes, add 4 minutes to the clock:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185/135 lb.
Stop at 20 minutes.
19.2: Mindset Tips
This isnât a sprint. The mindset here should be, âhow fast do I need to go to comfortably make it to the next round?â
In most cases, this is going to mean single toes to bar to set yourself up to successfully get through the heavier cleans.
If you have done this workout in the past, this is a better time than ever to retest where you stand. Make the goal of hitting weights that you couldnât hit last time this was programmed, or move through the double unders more smoothly.
Enjoy the workout, and the spirit of the Open. Now letâs get to work!