19.2

19.2

19.2

Week 2 has arrived, and we have our first barbell appearance of the 2019 Open!

19.2:

8 MIN TO COMPLETE:
  • 25 T2B
  • 50 DOUBLE-UNDERS
  • 15 SQUAT CLEANS (135/85#)
  • 25 T2B
  • 50 DOUBLE-UNDERS
  • 13 SQUAT CLEANS (185/115#)
IF COMPLETED, BY 12 MIN COMPLETE:
  • 25 T2B
  • 50 DOUBLE-UNDERS
  • 11 SQUAT CLEANS (225/145#)
IF COMPLETED, BY 16 MIN COMPLETE:
  • 25 T2B
  • 50 DOUBLE-UNDERS
  • 9 SQUAT CLEANS (275/175#)
IF COMPLETED, BY 20 MIN COMPLETE:
  • 25 T2B
  • 50 DOUBLE-UNDERS
  • 7 SQUAT CLEANS (315/205#)

Scaled: (Ages 16-54) Men squat clean 95-115-135-155-185# Women squat clean 55-75-95-115-135#

Masters 55+: Men squat clean 115-135-155-185-205# Women squat clean 65-85-105-125-145#

Scaled Masters 55+: Men perform sit-ups, squat clean 65-85-105-125-145# Women perform sit-ups, squat clean 45-65-75-85-105#


We have Toes to Bar, Double-Unders, & Cleans of ascending weights- all while racing the clock to earn a shot at the next time block. This means it’s going to get anaerobic- maybe even lactic pretty quick.

The BEST part about this WOD is that the last couple of week’s training have been perfect to prepare us all.

I’d like to say it was premonition on my part in programming, but the fact is that these WODs are unpredictable and I just make the best educated guess based on the previous eight years. The fantastic part is that you should all feel relatively prepared.

We already touched on heavy cleans Tuesday, so you should have a pretty good idea of what these numbers will feel like. This also means that your CNS (Central Nervous System) is primed for this particular movement.

Our Toes to Bar alternating EMOMs have had us working progressively larger sets of reps at a regular repetition under progressive fatigue. Large sets of double-unders? We got that in this week to practice too!

Wednesday we had those DB front squats with lunging sprints, so we’ve also touched on having to make our legs do that hard work below parallel while fatigued.

You’ve got this! We’re totally ready!

…so let’s talk strategy.

You’re going to want to pace yourself coming out of the gate. Biting off a big unbroken set to kick things off may find you burning out too quick. Better to play it cool in the beginning, and increase your pace as you go if you’re feeling good.

As you complete the rounds under the time caps, you earn your way into that next round and a chance to take on the next set. Remember that as the weight gets heavier, you’re going to need something in the reserves for when you get there.

If you think you might not make it out of that first eight minutes, then best to get through that portion as quick as possible since that initial split time will be your main focus.

That first lift each time will tell you everything you need to know, so make it count and keep your technique on point to be as efficient as possible which will ultimately save you energy.

No doubt we will see some PR lifts and first ever Toes to Bar and Double-Unders. What a great week to give everybody a chance to achieve something special!

In any case, I’m PUMPED for week two and I hope you are too!


Schedule This Weekend:

Saturday @ 9am: Shred Sesh
Saturday @ 10am: CrossFit Sparx
Saturday @ 10:30am: Olympic Weightlifting (FINAL class for this cycle! Will return in late Spring)
Sunday @ 10am: Energizer Long WOD
Sunday @ 11am: Second Chance Sundays*

*Did you miss FNL? Couldn’t make it to class or Open Gym? Every Sunday during the 5 weeks of the Open we have Second Chance Sundays after Long WOD for your chance!