19.2 Warm-Up and Strategy | Crossfit Coolidge Corner
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OUR BLOG

19.2 Warm-Up and Strategy

By Crossfit Coolidge Corner | In Coach's Corner | on March 1, 2019

“19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
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
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
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

Stop at 20 minutes.

Warm-Up

A) 5-7 min easy row or bike, keep heart rate low but get the muscles moving and get a little sweat going.

B) Specific Mobility

  • Lat Smash – 90sec-2min/side
  • Samson Stretch – 2min/side
  • Calf Smash on Kb – 1-2min/side

C) General Prep

2-3 Rounds Per Side

5 Single Arm Kb Swing

5 Single Arm Kb Clean

5 Single Arm Kb Front Squat

5 Single Arm Kb Press

10 Rev Crunch

D) Specific Prep

EMOM 21

1: 1 Squat Clean (starting at 60% building to 90% of 1RM)

2: 3-5 Toe 2 Bar (Scaled: Hanging Knee Raise)

3: 15-20 Double Under (Scaled: Single Under)

Tips and Strategy

First things first, To Go RX or Not To Go RX? It is my firm belief, due to the way the scoring of the open works, that if you can even complete 1 Rep of the RX variation you should do that.  A RX score of 1 beats ANY scaled score.  But we also want to make sure we get a good workout in, right?  Well that is easily taken care of in 1 of 2 ways.  In a workout whe