To repeat or not to repeat? Will you pass out during the thrusters? And when do you break? Stay tuned for the answers to these questions and more on this year’s last Open strategy video!
Canadian angels, muscle snatches, and unbridled pain! Strap in for this week’s Open strategy and get ready to burn it down on 19.4!
Hardest Open workout yet? Don’t worry, the guys have got you covered …including some great tips on those strict hspu!
Your 19.2 strategy video is here! This week, the guys (almost) get it done in a 10-minute time cap and Rudy answers the most important question of all…
The guys are back for another season of The CrossFit Open! John and Rudy have got all the strategy and extra tips to help you make it through the next five weeks of fitness pandemonium!
Establish a 1RM Deadlift
150 Wall Balls 20/14#
Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
*Sequence ends on 5th set of BS.
1a) Bench Press: 4×5 AHAP– rest exactly 90 seconds
1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
Rest 2:00 exactly between #1 and #2.
1) EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heaviest possible, rest EXACTLY 60 seconds
1b) 4XME UB C2B Pull-ups – rest EXACTLY 60 seconds
Rest exactly 1:00 between #1 and #2.
1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
50 6″ Target Burpees
50 Thrusters 65/45#
2) 5:00 AMRAP (all out effort) of:
20 6″ Target Burpees
20 Thrusters 95/65#
1) Alternating EMOM for 14:00-
5 UB Hang Power Snatches @ 75% of 5rm (from power position)
10 Weighted Box Jumps 20″ AHAP
2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% – rest 2:00 or more if Jerk misses occur
3) “Fat Elizabeth”
Power Cleans 185/125#
Weighted Ring Dips 30/20#
Note: Use a dumbbell between the legs or feet for ring dips – this is the prescribed loading option, weight vests or chain hanging weights should not be used.
Deadlift: 1×1 @70%
10:00 AMRAP at a conversational pace of:
KB Snatches (alternate every 20 reps) 24/16kg