CrossFit Open 19.2 Workout 2019 - Rich Froning's Top Tips and Professional Advice

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The CrossFit Open 19.2 workout just dropped, and it's a close reminder of to 16.2 with some added difficulty. Here's expert advice from "Fittest Man on Earth," and four-time CrossFit Games Champion, Rich Froning, on how to warm up, fuel your workout and tackle each round. 

TIP#1

Once you get into the workout, take a look at what movements are best for you. If you struggle in some areas, give yourself a little more time or break up reps if needed. Have fun and enjoy it. 

Tip#2

Toes to bars come first, and once they're gone, they're gone - at least until the next round. Figure out what you can manage to do on toes to bar to not too get burned out. So if you need to break these up, do them in smaller reps, but jump right back on the bar as quick as you can.

Tip #3

You'll want to just move through the double-unders as an unbroken set. Keep them as smooth as possible. If you take a break or kick a double-under, take a deep breath. Try not to get caught up and miss reps. 

Tip #4

When you get to the barbell, you should not do one rep that's touch and go. All reps should be single reps.

Tip #5

Warm up and make sure you are well hydrated and fueled. Get your heart rate up in advance to prepare for those double-unders - try single unders or plate hops. For toes-to-bar try v-ups, plank holds or dynamic movements that will get your core involved. And lastly, for the barbell squat cleans, you'll want to warm up with a weight relatively close to your final weight for this.  

CrossFit Open 19.2 Workout

 

Men's Workout

Progress through each round.

Round 1 - In 8 minutes or less: 
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.

Round 2 - If round 1 is 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.

Round 3 - If round 2 is 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.

Round 4 - If round 3 is 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.

Workout ends at 20 minutes. 

Women's Workout

Progress through each round. 

Round 1 - In 8 minutes or less: 
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 85 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 115 lb.

Round 2 - If round 1 is completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 145 lb.

Round 3 - If round 2 is completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 175 lb.

Round 4 - If round 3 is completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 205 lb.

After round 4 is complete, start round 1 again. Workout ends at 20 minutes. 

Check out last years 18.2 Open.

To get the details on all the upcoming Open workouts and be one of the first to hear Rich Froning's advice on how to increase your score, don't forget to subscribe to the Trifecta YouTube channel.

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CrossFit Open Predictions

Based on what we just witnessed for 19.1 and 19.2 these WODs are only going to get tougher. Keep an eye out for more complex movements, max lifts, dumbbells, and overhead barbell as we progress forward. 

ICYMI, here's 19.1 

Perfect Your CrossFit Movements

Refresh your form and break down the fundamentals of each workout movement with Brooke Ence on the Trifecta app. Get started on premium today to get access to daily workouts and fitness tutorials. 

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