CrossFit Open 19.2 Unlocked

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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, let’s 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:

Let’s 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. Here’s 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 don’t 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.

Here’s 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 you’re going to do scaled, push for unbroken during this portion.

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Double Unders:

When you step up to your jump rope, have the mindset of ‘whatever it takes’. Try to keep the rope spinning at all costs, even if it means having to go single-double with your jumping. Don’t 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 ‘Rich Froning’ breath in between reps or smaller sets. It will help to keep you on pace while you reset.

What’s the Rich Froning breath? It’s explained further here:

https://www.youtube.com/watch?v=bb4fp5UEzzQ

One thing to note: control your dropping. It’s 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 “singles” 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 “crack” - explained here. At your barbell station, make sure that the plates are set-up in a way that it’s 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.

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19.2: Mindset Tips

This isn’t a sprint. The mindset here should be, ‘how fast do I need to go to comfortably make it to the next round?’

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 couldn’t hit last time this was programmed, or move through the double unders more smoothly.

Enjoy the workout, and the spirit of the Open. Now let’s get to work!