The 2019 CrossFit Open is here! Over the next 5 weeks, we’ll break down each workout and offer strategies to help you maximize your score. Check out our 19.1 guide here.

If you’re new to CrossFit, the CrossFit Open is the annual online competition that is the first step for qualifying for the 2019 CrossFit Games (at least, for one more year—it’ll change in 2020). Athletes must complete each of the 5 workouts between Thursday evening and Monday night.

Before you dive in, check out this guide from 2018’s open on 4 Tips To Dominate The CrossFit Open. Being fit will help you score high, but the right mindset and smart planning will ultimately make the difference. Here we go!

What is the CrossFit Open 19.2 Workout?

Crossfit-open-19-2

CrossFit Open WOD 19.2 is a repeat of CrossFit Open WOD 16.2.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans, 135 lb.
  • 25 toes-to-bars
  • 50 double-unders
  • 13 squat cleans, 185 lb.

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 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 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 lb.

Stop at 20 minutes.

CrossFit Open 19.2 Workout Movement Standards

Here are the movement standards for CrossFit Open 19.2 from CrossFit.com.

Double unders and squat cleans are pretty straightforward. Keep in mind the rules about how far your feet must come down and behind the bar in the toes to bar for each rep to count.

3 Preparation Tips for CrossFit Open 19.2

Use these tips before you bang out CrossFit Open WOD 19.2 to set yourself up for success.

1. Revisit your 16.2 score.

This may seem like an obvious step but don’t discount it. If you’ve been doing CrossFit and the Open, find out what your score was for Open WOD 16.2. This is a repeat WOD and you’ve had three years to improve your fitness, so this should at least be a guideline for you.

Knowing your old score shouldn’t cause you to be unrealistic. If you haven’t been training as hard back then don’t beat yourself up if you can’t beat it.

2. Know Your 1RM Squat Clean

If you approach this WOD correctly, your limiter will be your squat clean. If you know you can’t squat clean more than 275 pounds, chances are your WOD will end in the round of 225 pounds. Set your goal for the WOD somewhere between the end of the 225 pound squat cleans and the first few reps of the 275 pound squat cleans.

3. Plan To End On Squat Cleans

In a perfect world the timer will run out on squat cleans. This means you structured your WOD well and gave yourself a chance to get the best score. 25 toes to bar and 50 double unders should take you somewhere between 90 and 180 seconds. Treat these 75 reps as a “given” so you can separate yourself from the pack with a few extra reps at your heaviest squat cleans.

Other Tips For Maximizing Your Score

These small tips will compound and add reps to your score. They’ll separate your score from other similarly fit athletes at your gym.

Recover On The Double Unders

In any CrossFit Open workout (and any hard workout in general), the first question you should ask yourself is, “Where’s my rest?”. Most well designed workouts have at least one exercise where you can get your heart rate back under control or give yourself a break.

Some, like Fran, don’t. That’s why they suck.

In 19.2, it’s double unders. If you’re bad at double unders you might not buy that. Whatever your skill level, be conscious about breathing deep while you do these and relaxing your forearms and legs as much as possible.

Drop Your Squat Cleans

It’s tempting to go like a bat out of hell on the 135lb squat cleans and string them together. But there’s no good reason to do this and plenty of reasons not to. You’re only going to blow your forearms out more by holding the hook grip down from the front rack to your hips and back to the floor. In a forearm-heavy workout, this strategy will ruin you.

Drop every squat clean from the top. Take a breath, grab the bar and go again. You might be a split second behind pace, but it’s worth it.

toes to bar 19.2

Don’t Fail Toes To Bar

Keep your toes to bar as efficient as possible. As a guideline, you shouldn’t fail a rep for the first two rounds. String together clean sets of seven or eight, drop off the bar, shake it out, then go again.

If you survive the first fifty toes to bar, keep this strategy up as long as you can. The limiter of this workout should be your 1RM squat clean, not your ability (or lack thereof) to complete toes to bar. Plan accordingly.

See You Next Week For 19.3?

Check back weekly as we’ll have a strategy guide for each workout during the 2019 CrossFit Open season. If you missed it, here’s CrossFit Open WOD 19.1’s guide. Good luck!

For more WOD guides and equipment tips, check out the rest of Athletic Muscle’s blog.

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