OPEN WORKOUT 19.2

If you want to put yourself in the best position to progress as far as possible, then consider the following:

TOES TO BAR
**************
Break them up from the start. Even if you can knock out 25 straight, don’t. You will regret it. I am reasonably good at T2B but I will be breaking them up into sets of 9/8/8. If you hang onto the bar for too long you will blow your forearms out and your grip will be useless for the Double Unders and Squat Cleans. The same rule applies for the Knee Raises though you should be able to hang on a bit longer.

Try to use the “Hollow to Arch” Swing that we have been working on forever. It will save your grip as well.

DOUBLE UNDERS
******************
Practice your Singles. Make a mental note of where your hands are when you do these. Try and replicate that same position when you do your Double Unders. As a general rule your hands should be just forward of, and at the same height as your hips.

Stay relaxed. If you get tense, your shoulders will creep up which will change your hand position and shorten the rope.

If you cannot do more than 5 continuous Double Unders, go the “Single-Single-Double Under” route. You will get the reps out faster and you will use less energy, trust me.

Make sure your shoe laces are done up!

SQUAT CLEANS
*****************
Do quick singles. Except for a few people at GEO, everyone should be doing singles. James Newbury, the fittest guy in Australia – that’s what he did. I know it is very tempting to do touch and go reps but you will gas out.

Make sure you hit the depth of BELOW PARALLEL. If you do not, it is not a Squat Clean, and therefore is not a rep.

Most of you can actually do Squat Cleans but:
(a) do not have the body awareness to know where below parallel is, or
(b) just don’t want to go down that low because it is harder.

Listen to your Judge. If your Judge tells you to get lower, then get lower. Leave no doubt in your Judge’s mind that you are below parallel.

Roll out or mash your forearms, triceps and lats to give yourself more mobility to establish a good front rack position i.e. get your elbows up to catch and hold the bar.

BREATHE
**********
Every time you stop to rest, take nice big breaths and establish in your mind what you are going to do next.

There are are so many other things you can do but these are my top tips. I hope they help.

Good luck to everyone taking part tonight and on Monday, especially to those who are registered.

Have fun and embrace the experience!!!

AB

WORKOUT OF THE DAY

CONDITIONING

“Open Workout 19.2” 

*(Scalings)

Beginning with an 8 minute running clock, complete as many reps as possible of:

25 Toes to Bar (Knee Raises for all rounds)

50 Double Unders (Singles for all rounds)

15 Squat Cleans 61/38kg (43/25kg)

25 Toes to Bar

50 Double Unders

13 Squat Cleans 83/52kg (52/34kg)

If that is completed before 8 minutes, 4 minutes are added to the clock and athletes must complete:

25 Toes to Bar

50 Double Unders

11 Squat Cleans 102/66kg (61/43kg)

If that is completed before 12 minutes, 4 minutes are added to the clock and athletes must complete:

25 Toes to Bar

50 Double Unders

9 Squat Cleans 124/80kg (70/52kg)

If that is completed before 16 minutes, 4 minutes are added to the clock and athletes must complete:

25 Toes to Bar

50 Double Unders

7 Squat Cleans 142/93kg (83/61kg)

****There is a 20 minute time cap.

 

 

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About AB

Crossfit Coach

Posted on March 4, 2019, in WOD. Bookmark the permalink. Comments Off on OPEN WORKOUT 19.2.

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