A repeat workout? Almost.
Anyone who's been around for a while now might remember the triplette 16.2. 19.2 is very similar, yet the time requirements have been changed.
Before breaking down each individual movement, let’s first take a look at the workout...
Let’s start with toes to bar. The key here is to remember that singles are perfectly fine. Singles might even be your best bet for not wasting a ton of energy right from the start. Here’s a great video to demonstrate what quick singles on a low bar looks like:
Keep in mind, even if you can do large sets of toes to bar, I don’t necessarily recommend it. Smaller sets of toes to bar will help you to fly through your double unders, keeping you fresh and ready for the heavier barbell.
Scaled Athletes: Unlike what I just advised for toes to bar, singles are not a good idea for knee raises or ab mat sit-ups. If you’re going to do scaled, push for unbroken during this portion.
When you step up to your jump rope, have the mindset of ‘whatever it takes’. Try to keep the rope spinning at all costs, even if it means having to go single-double with your jumping. Don’t let silly trip-ups throw you off, remain calm, and hold good form.
Check out this quick video on some of the most common double under errors:
Unlike double unders, singles are going to be a very good idea here. Unless the weights are extremely easy you, I recommend trying out the ‘Rich Froning’ breath in between reps or smaller sets. It will help to keep you on pace while you reset.
What’s the Rich Froning breath? It’s explained further here:
One thing to note: control your dropping. It’s not energy-efficient to have to be chasing your barbell all over the gym. Keep it within your space, control your breathing, and get back on the bar!
Scaled: If you happen to be scaling 19.2 because of the TTB and DUs, this barbell weight might be on the lighter end for you. In this case, I would disregard the “singles” suggestion until the barbell gets heavy (>50% of your 1RM).
Be smart with your set-up. If you can, have your jump rope ready to go in front of your TTB bar. DO NOT jump rope on a “crack” - explained here. At your barbell station, make sure that the plates are set-up in a way that it’s very easy for your gym pals to switch out the weight.
The Masters standards for both males and females stay the same until we get to the 55+ age categories. At that point, the squat clean weight is going to drop slightly. The toes to bar and double unders stay the same.
We recommend checking out games.crossfit.com for the various weights.
Here is the scaled version of the 19.2 workout:
This isn’t a sprint. The mindset here should be, ‘how fast do I need to go to comfortably make it to the next round?’
In most cases, this is going to mean single toes to bar to set yourself up to successfully get through the heavier cleans.
If you have done this workout in the past, this is a better time than ever to retest where you stand. Make the goal of hitting weights that you couldn’t hit last time this was programmed, or move through the double unders more smoothly.
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This guest post from the CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Japan with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).