2019 Reebok CrossFit Open 19.2 Strategies
Written By American GAINZ Nutrition with credit to Jenn & Jared Astle
2019 CROSSFIT OPEN WORKOUT 19.2 – “Modified Repeat of 16.2 - Got Abs?"
Directly from the CrossFit Games website:
Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, 135 lb.
13 squat cleans, 185 lb.
If all 178 Reps are completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 lb.
If all 264 Reps are completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 lb.
Stop at 20 minutes.
First off – Shout out to one of our favorite Aussies, John Michael Bric who kicked off the Australian live announcement last night. John was one of very first online reviews for American Gainz back in 2016. He was the announcer with the radiant personality, melodious voice, and overall dreamy look born to captivate! You can see John here (YouTube - link to AGN first Review) when we first worked with him, awesome guy!
Predicting your failure mechanism –
Okay, first things first, this workout can be approached two different ways. To settle in on a strategy, you’ll first need to be realistic with yourself and identify what part of the workout contains your biggest weakness
- Approach 1: You are either weak at toes-to-bar and worried about midline or grip fatigue
- Approach 2: Your 1RM squat clean is close to or less than one of these weights and therefore making that lift 7+ times while tired is not very likely.
Approach 1: I have the TTB of a sloth not a ninja.
In 2016, 25 toes-to-bar was a rather large set for most, both mentally and physically. For those who are attacking this workout for the 2nd time, you are probably a bit more mentally fit and respecting of what 25 TTB can do to your midline and heart rate. This said, the main premise hasn’t changed, this workout is about pacing and consistency.
If your goal is to make it past the 8 minute time cap, your goal needs to be; finishing the 1st round in under 2:45 seconds. That 2nd round, you have to fight.
Kara Saunders (formally Webb) finished the entire workout averaging ~3:02 per round start to finish in 2016 setting the world record. For the men, Ben Smith finished this workout in 16:54, averaging about ~3:20 per round. Going out hard at a champions pace with the goal to get passed the 8 minute time cap (2nd round), is a fair strategy, at this point you made it, every rep thereafter is a bonus, so go get it!
Max UB TTB Guide: If you have…
- 5 or less = you are doing 25 singles. One rep, turn around and back onto that bar. Use the swing to conserve your abs and make these the fastest singles you have ever done.
- 5-10 = you are doing sets of 3. Same thing as above, quick sets. Hit your 3 reps turn around and do it again.
- 10-20 = you are doing sets of 5.
- 20-30 = Set break down is 7-6-5-4-3. Make the turnaround fast!!!!!
- 30+ = you are in the wrong pathway my friend!
We have to have a fast turnaround between sets because we HAVE to build up as much residual time as possible. Be aware of what is fatiguing….is it your hip flexors, mid-line, or your grip. Grip you can vary, width, and mix grip. If your hips are failing, you need to preserve your strength. Drop your reps. Your hip flexors will affect your squatting mechanics and ability. Just have a backup plan to stay moving if your initial set plan has to change.
Approach 2: Friends don’t let friends skip leg day.
For you this workout is going to be about time! You are going to have to build up a large reserve so that you can rest and get one or two reps at that “brick wall’ weight. Your TTB sets need to be large. 15-10 is a good strategy. Dan Bailey in 2016 for the live announcement did 25 straight and if you are a ninja this may be the strategy for you, for the majority of us this will be suicide. This doesn't mean go slow, you have to get after this workout hard and fast, but with consistency of pace that can be sustained without redlining.
Big points to take away no matter what your weakness:
- Tie break time is based off the completion of the 50th DUB. If you absolutely can not clean the weight, get to that last DUB as fast as you possibly can.
- Score differentiation is going to bunch at squat cleans.
- If you can’t hit the weight GET THROUGH THE DUBS AS FAST AS YOU CAN, they are the tie breaker
- If you can hit the weight but it is going to be like Atlas lifting the world, TAKE YOUR TIME. Recover and hit that first rep. One rep at every weight on this ladder will be hundreds of places. The same goes for two, three, etc. reps.
- Residual time is huge! Build it up as much as you can by moving at a CONSISTENT pace. You must look at this as a 20 minute workout (or a 12 minute workout if that is your absolute 1RM) It is not a 4 minute sprint, and it is not an EVERY 4 MINUTES ON THE MINUTE. Build up your rest time so that when you need it to get those last few cleans to BOOST your score, you have it.
- DUBS must be as UB as possible. You can’t waste time or effort on these. If you can’t do 50 straight, break them into 25-25 from the beginning. Or 20-20-10, whatever number you can hit all the time every time and take minimal rest between these sets.
- Cleans, especially in the first few rounds are not about touch and go. You need to be conservative and know your limits to your consistent pace. You can’t waste time between reps, but you can’t red line here either, as you have to get back to the toes to bar.
Have fun with this workout. It’s going to be rough, and for some of us frustrating, but stick with YOUR plan, and run your race. Don't get sucked into the guy or girl next to you as their pace isn't your pace. We hope you all crush it and have a good time enjoying the spirit of competition!
~American Gainz Nutrition