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19.2

28
Feb

19.2

Lowry CrossFit – CrossFit

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MC: Warm-up (No Measure)

3 Rounds:

1:00 Light Bike, Row, or Ski Erg

25 Double-Unders

3 Spidermans each side

3 Walkouts

3 Russian Baby Makers

:30s of Alternating Warrior Squats

2 Rounds:

3 Inchworms

5 Scap Retractions – Video + 5 Kip Swings

10 Glute Bridges

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Front Rack Stretch

Front Squat Hold

Clean Primer

Steadily building in small jumps, to no more than 40% of our 1RM Clean:

3 Muscle Cleans

1 Pause Front Squat

3-Position Clean (High Hang, Hang, Floor)

Focus points here are the speed of the elbows along with the positioning in the receiving.

Specific Primer for “Open 19.2”

Our aim is to warm to the barbell we plan on reaching inside the workout. As we build, work in small, controlled sets on both the TTB and DU.

Warming Sets (percentages build off target load):

3-5 Toes to Bar

10-20 Double-Unders

3 Squat Cleans (50%)

3-5 Toes to Bar

10-20 Double-Unders

2 Squat Cleans (65%)

3-5 Toes to Bar

10-20 Double-Unders

1 Squat Cleans (80%)

1 Squat Clean (90%)

1 Squat Clean (100%)

Return back to our starting load for the workout, followed by:

2 Sets of Toes to Bar (based on our breakup strategy)

25 Double-Unders

3 Squat Cleans

Rest 4:00, and begin.

1: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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