JUMP ROPE PREP
0:20 Single unders
0:15 Double unders
*Practice straight into doubles (no singles)
KETTLEBELL WARM UP
3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills
NFT = Not for time.
*Use a light load.
TOES TO BAR AND CLEAN PREP
Toes to Bar Progression (3 Step)
5 Kip swing
5 Knees to elbows
3 Knees to elbows + kick + fast return
5 Singles of toes to bar
*Practice quick singles
Squat Clean Progression (B)
*Before starting the progression do 20 front rack “in and outs”
5 Front squats
5 High hang squat cleans
5 Hang squat cleans from mid-thigh
5 Squat cleans
CLEAN – WEIGHTLIFTING
Warm Up Sets:
E2MOM for 18:00 (9 sets):
5 Squat cleans (95lbs/65lbs)
4 Squat cleans (135lbs/85lbs)
3 Squat cleans (185lbs/115lbs)
2 Squat clean (205lbs/135lbs)
1 Squat clean (225lbs/145lbs)
1 Squat clean (245lbs/165lbs)
1 Squat clean (275lbs/175lbs)
1 Squat clean (295lbs/195lbs)
1 Squat clean (315lbs/205lbs)
*Perform up to 10 reps of double unders prior to each set of squat cleans to build the pattern of completing double unders and transitioning to squat clean with minimal transition time.
**IF YOUR NOT INTERESTED IN DOING 19.2 AGAIN MOVE ON TO FRONT SQUATS INSTEAD THATS POSTED BELOW.
**SKIP FRONT SQUATS IF COMPLETING 19.2
WOD LETS DO THIS AGAIN!!! 19.2(16.2)
For reps and time:
Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, (135lbs/85lbs)
13 squat cleans, (185lbs/115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, (225lbs/145lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, (275lbs/175lbs)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, (315lbs/205lbs)
Stop at 20 minutes.
*Note tiebreaker time after each set of 50 double unders.
NOTES AND OPTIONS
The movement combination and rep scheme have a compounding effect on each movement, making each exercise significantly more difficult than anticipated. The toes to bar reps per round create a large demand on the trunk, hip flexor, and core musculature. Consider completing small sets with short rest to reduce the risk of early fatigue. Attempt to knock out the double unders unbroken and look to stay relaxed in the shoulders and breathe easily. Take rest if necessary to avoid getting too out of breath. We recommend that most athletes complete very quick singles at the onset of this workout on the squat cleans. Have plates stage to efficiently transition to new loads. Or ideally have a buddy to change your weight or have additional bars prepped.
See the Games.CrossFit.com site for details about age group and scaling options if needed.
FRONT SQUAT – WEIGHTLIFTING
Every 3:00 for 12:00 (4 sets)
1 Front Squat
Set 1 = 75%
Set 2 = 80%
Set 3 = 82.5%
Set 4 = 85%
Set 5 = 87.5%