Looking for workout 20.2? Head here to stay up to date.
Who doesn’t love a good repeat workout, with a little bit of a twist?
Open workout 19.2 is very similar to 16.2. The movements are the same, the timing is a bit different. Check it out:
CrossFit Open 19.2 Workout
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 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.
Stop at 20 minutes.
This is a fun one, let’s dig in.
19.2 Workout Strategy:
First, let’s take a look at a few main keys.
Toes To Bars for 19.2:
If you aren’t able to easily knock out large sets of toes to bar, then singles on TTB is a good idea. Scratch that. Singles are a GREAT idea! Singles on a “low bar” is an even better idea (so that you’re not wasting energy jumping up and down.) You can see what I’m talking about here:
Believe it or not, back in 2016 I used singles on my re-attempt of Open workout 16.2 and saw a much better score (multiple cleans at 275lbs vs. 225lbs on my first attempt). Doing singles on the TTB saved me.
Note: you’ll need to make sure you’re moving steady on the double unders and cleans for this to work, but I promise it’s a good move and will help you stay fresh on those heavy barbells. You can’t win the workout in the first 2 rounds, but you sure can lose it!
>>> Here’s our full article about how to learn TTB.
Scaled Athletes: For your knee raises or abmat sit-ups, I DO NOT suggest singles. Fly through your reps as close to unbroken as possible, as they will not cause too much fatigue and will leave you more time on the barbell.
Double Unders for 19.2:
When it comes to double unders, just do whatever you can to knock them out. Keep the rope spinning, even if it means having to go single-double. Many people will make simple mistakes during the double unders that might completely derail them. Here’s a comprehensive list of the most common double under mistakes:
- Arm lift
- Lopsided spinning
- Overspinning
- Bad jumping (piking or donkey-kicking)
- Using the wrong jump rope (watch this!)
Scaled Athletes: The same rules apply for your single unders! Do your best to fly through them unbroken and leave yourself plenty of time for the cleans. Let someone else count your reps and don’t forget to breathe!
Cleans for 19.2:
For the cleans, I’m going to recommend singles for nearly everyone. Unless the weights are VERY light for you, try taking a ‘Rich Froning’ breath in between reps or smaller sets. If you don’t know what I’m referencing, check out this video:
Also, be sure that you control your dropping. Use the least-bouncy bumper plates available. If not, you’ll waste a bunch of time chasing your barbell around the floor. Try not to move your feet hardly at all, take your breath, and get back on the bar!
Scaled Athletes: If you are scaling this workout because of the TTB or DUs, then this barbell weight might be very light for you. You can ignore the “singles” suggestion until the barbell gets heavy (>50% of your 1RM).
When you do rest, be sure you have the discipline to use the “Froning breaths” and get back on that barbell. There is no time to waste just staring at the bar.
After the double unders, shake out your arms and approach your bar with confidence. Have your plates arranged in a way that it’s very easy for your helpers to switch out the weight and don’t let your barbell roll all over the gym! Open Strategy Guides right to your inbox!!
19.2 Workout Set-up
Just like last week’s Open WOD, we are going to want to cut down on the transition time here. If possible, get your jump rope positioned right in front of your toes to bar station, so that you can hop off the bar, take a few breathes, and get right into it. DO NOT jump rope on a “crack” – I explain why here.
CrossFit Open 19.2: Masters Division
The Masters standards for both males and females in Open workout 19.2 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 Division
Doing CrossFit Open workout 19.2 scaled? Sweet. Here is what we are looking at for the individual male and female categories.
Beginning on an 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 and proceed to:
- 25 hanging knee-raises
- 50 single-unders
- 11 squat cleans, 135/95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 hanging knee-raises
- 50 single-unders
- 9 squat cleans, 155/115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 hanging knee-raises
- 50 single-unders
- 7 squat cleans, 185/135 lb.
Stop at 20 minutes.
CrossFit Open 19.2: Mindset Tips
“Slow is smooth, smooth is fast.” – Navy SEAL mantra
Your job in this workout is not to go as fast as humanly possible. Instead, your job is to go fast enough that you comfortably make it to the next level.
During the 16.2 Open workout, I made a HUGE mistake and did my first 25 TTB unbroken, then crushed the double unders, and then 135 lbs felt awfully heavy…. then I crumbled. I got through 135 and 185 fast, but 225 crushed me when it shouldn’t have.
Heed my advice: pace yourself!
Like I mentioned earlier, I re-attempted 16.2 a couple days later and beat my previous score despite being very, very sore. What was the secret? Singles. I did singles on the TTB and singles on the cleans. Every. Single. One. Forcing myself to slow down, take breaths and control my heart rate was the reason I was able to make it to the 275lb barbell and get some reps.
Open 19.2: Equipment
Personally, I’ll be using the following gear:
- Thumb tape for hook grip
- Weightlifting belt
- Weightlifting shoes
- Knee sleeves
Full-length 19.2 Open Strategy Video
19.2 Quick Tips
2019 Movement Tracker
This year, our friends over at the Morning Chalk Up are actively updating their Open Movement tracker after each Open workout. Be sure to bookmark this page it has some great insights not only on which movements have shown up in the past, but for what specific workout they were programmed in as well.
If you need to be brought up to speed on what’s different for the 2019 CrossFit Games Open – here’s an article to help.
Ready to tackle Open Workout 19.3? Here is the full workout strategy guide.
CrossFit Open: Leaderboards
Officially registered for the 2019 CrossFit Open? Join our WODprep athlete leaderboard by typing #wodprep into the hashtag wizard. Read more about that here.
Subscribe to our Open Guides
Want to see exactly how our athletes are warming up to attack 19.2? Sign up for our Open Strategy Emails and you’ll get the bonus warm-up and recovery videos delivered directly to your email inbox.
Disclaimer: WODprep is not associated with CrossFit® in any way and these opinions are separate from the CrossFit® brand.