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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Open Workout 19.2 is a repeat of Open WOD 16.2. How this workout works is you’ll have a set amount of time to complete the listed work and if you finish within that time frame you’ll advance to the next round – Then go through the actual workout as written.

Warm-up

(3:00 – 20:00)

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inchworms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

Grab barbells and jump ropes and complete:

10 Deadlifts

50 Single Unders

*Add lightweight to bar

8 Front Squats

40 Double Unders or Attempts

*Add lightweight to bar

6 Power Cleans

30 Double Unders or Attempts

*Add lightweight to bar

4 Power Clean + Front

20 Double Unders

Then on coaches call

– 1 Squat Clean x 3 sets.

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Extra Credit

(50:00 – 60:00)

3 Options:

– Glute Ham Raises: 4 x 10. Rest 90s.

– Reverse Hypers: 4 x 15. Rest 90s.

– Banded Pull-throughs : 4 x 20. Rest 60s.

*Wide Stance + Squeeze glutes for a full 2 count on each rep.