19.2 – Warm-Up and Strategy to get to the TOP 5% in CrossFit Open 2019

01 Mar 2019

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 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

The CrossFit Games Open WOD 19.2 “is” repeat of 16.2

The CrossFit workout 19.2 is almost identical to the 16.2. There is just one small change.

16.2 consisted of only 4-minute AMRAPs while in 19.2 the workout consists of one 8-minute AMRAP and then follows scheme with 4-minute AMRAPs.

This is great news for beginners as they will have some extra time to get through all those reps.

Good score to beat for the top 5% for 19.2

My score of 7 squat cleans with 225 lbs was enough for the top 2.5% in 2016.

As CrossFit has developed over a few years, I think that in 2019 you will need to finish all squat cleans with 225/145 lbs for the top 5% and then get through remaining 25 TTB and 50 DUs.

Those of you who will lift at least 1 squat clean with 275 lbs will get catapulted to the top 1-2%.

Unfortunatelly, there are no results from my app as the workout is too complicated with multiple AMRAPs and time caps.

Strategy for 19.2

I have already written the guide for 16.2 in 2016.

My strategy for WOD 19.2 will be the same as 3 years ago.

From what I remember, time passes pretty quickly during this WOD and sets of 25 TTB will eat a huge chunk of each 4-minute AMRAP.

You also don’t want to waste time on DUs and be quick with singles on squat cleans.

Don’t forget that other person can load your bar. So make sure your bar is always read as you don’t want to waste time changing plates.

Warm-up for 19.2

I would definitelly work on some semi-heavy squat cleans. About 5-7 singles with 80% of 1 RM and 2-3 reps with 90% of 1 RM.

And fill rest between those squat cleans with some small sets of TTB and DUs.

For example:
21-minute EMOM
1.Min: 1 Squat Clean (60 -> 90%)
2.Min: 5 TTB
3.Min: 20 DUs

Toes-to-Bars

25 TTB per round is a lot!

I still remember that I have started way too quickly during the first 25 TTB and I had a tough time during the 3rd round where those 25 TTB had to take me about 2 minutes.

If you are good at TTB, I would go for 5 sets of 5, otherwise, go for 1 set of 4 and 7 sets of 3.

After each small set, you want to jump down, recover for 2-3 seconds and jump back to the bar. After about 4 small sets you can take 1 larger rest of 5-10 seconds.

This way, TTB will take about 15 seconds longer per round, but if you make it to the 3rd round, you will get those lost 30 seconds back.

Double Unders

I am sorry to tell you, but if you are not great at DUs, you will not make it to the 3rd round.

You can do set of 30+20 reps to save forearm muscles and control your heart rate but if you are DU Ninja just do 1 unbroken set.

Only thing to remember that if you trip your rope, you should recover, refocus and finish the set.

Squat Cleans

Singles, only singles!

There is no need to rush on squat cleans.

Dropping the bar from the top saves you a lot of energy and cost almost no extra time.

When the weight gets heavier make sure to have 0 no reps. Focus before each rep! For example, on 225 lbs one attempt may take you about 20 seconds, and you don’t want to lose that time with no rep.

Summary

Small sets on TTB, 5×5 or 1×4 + 7×3
DUs unbroken or 30+20
Singles on squat cleans.
Be quick, those 4 minutes pass pretty quickly!