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The CrossFit Open 19.2 workout just dropped, and it's a close reminder of to 16.2 with some added difficulty. Here's expert advice from "Fittest Man on Earth," and four-time CrossFit Games Champion, Rich Froning, on how to warm up, fuel your workout and tackle each round.
TIP#1
Once you get into the workout, take a look at what movements are best for you. If you struggle in some areas, give yourself a little more time or break up reps if needed. Have fun and enjoy it.
Tip#2
Toes to bars come first, and once they're gone, they're gone - at least until the next round. Figure out what you can manage to do on toes to bar to not
Tip #3
You'll want to just move through the double-unders as an unbroken set. Keep them as smooth as possible. If you take a break or kick a double-under, take a deep breath. Try not to get caught up and miss reps.
Tip #4
When you get to the barbell, you should not do one rep that's touch and
Tip #5
Warm up and make sure you are well hydrated and fueled. Get your heart rate up in advance to prepare for those double-unders - try single unders or plate hops. For toes-to-bar try v-ups, plank holds or dynamic movements that will get your core involved. And lastly, for the barbell squat cleans, you'll want to warm up with a weight relatively close to your final weight for this.
CrossFit Open 19.2 Workout
Men's Workout
Progress through each round.
Round 1 - In 8 minutes or less:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
Round 2 - If round 1 is completed before 8 minutes, add 4 minutes to the clock and proceed to:
25
50 double-
11 squat cleans, 225 lb.
Round 3 - If round 2 is completed before 12 minutes, add 4 minutes to the clock and proceed to:
25
50 double-
9 squat cleans, 275 lb.
Round 4 - If round 3 is completed before 16 minutes, add 4 minutes to the clock and proceed to:
25
50 double-
7 squat cleans, 315 lb.
Women's Workout
Progress through each round.
Round 1 - In 8 minutes or less:
25 toes-to-bars
50 double-unders
15 squat cleans, 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 115 lb.
Round 2 - If round 1 is completed before 8 minutes, add 4 minutes to the clock and proceed to:
25
50 double-
11 squat cleans, 145 lb.
Round 3 - If round 2 is completed before 12 minutes, add 4 minutes to the clock and proceed to:
25
50 double-
9 squat cleans, 175 lb.
Round 4 - If round 3 is completed before 16 minutes, add 4 minutes to the clock and proceed to:
25
50 double-
7 squat cleans, 205 lb.
After round 4 is complete, start
Check out last years 18.2 Open.
To get the details on all the upcoming Open workouts and be one of the first to hear Rich Froning's advice on how to increase your score, don't forget to subscribe to the Trifecta YouTube channel.
CrossFit Open Predictions
Based on what we just witnessed for 19.1 and 19.2 these WODs are only going to get tougher. Keep an eye out for more complex movements, max lifts, dumbbells, and overhead barbell as we progress forward.
ICYMI, here's 19.1
Perfect Your CrossFit Movements
Refresh your form and break down the fundamentals of each workout movement with Brooke Ence on the Trifecta app. Get started on premium today to get access to daily workouts and fitness tutorials.
