Forearm Burner
Week two of the 2019 CrossFit Open brings on a challenge you'll feel in those forearms. Workout 19.2 is a repeat of Open workout 16.2 from three years ago with a small tweak that will no doubt make a big difference. The extended eight minute initial timecap will come as a chance to redeem for those who missed moving onto the next stage of the 2016 WOD by a handful of reps in the four minute original miniumum workout time.
In his interview at the live 19.2 announcment, James Newbury's tips for athletes at local affiliates are to break up the toes-to-bars from the beginning, be smooth on the double-unders and to not be afraid to break them up if you feel your forearms fatiguing. Be consistent on the barbell and consider opting for nice and quick singles for the cleans.
The announcement of Workout 19.2 was streamed live from the CrossFit FX in Carlton, Sydney. You can watch it [here].
Workout 19.2
Set the clock to 8 minutes, then extend by 4 minutes for each additional round.
PART ONE
Beginning on an 8-minute clock, complete as many reps as possible of:
- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans
- Men 135lb/61kg, Women 85lb/38kg
- 25 toes-to-bars
- 50 double-unders
- 13 squat cleans
- Men 185lb/83kg, Women 115lb/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
PART TWO
- 25 toes-to-bars
- 50 double-unders
- 11 squat cleans
- Men 225lb/102kg, Women 145lb/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
PART THREE
- 25 toes-to-bars
- 50 double-unders
- 9 squat cleans
- Men 275lb/124kg, Women 175lb/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
PART FOUR
- 25 toes-to-bars
- 50 double-unders
- 7 squat cleans
- Men 315lb/142kg, Women 205lb/93kg
Stop at 20 minutes.
19.2 Workout Description
This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 ... go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.
If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.
In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.
CrossFit Movement Standards
Toes-to-bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. Overhand, underhand, or mixed grip are all permitted.
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. Overhand, underhand, or mixed grip are all permitted.
Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Squat Cleans
The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.
The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
To read more visit the Open website [here].
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