19.2

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2 Lunge Complex each leg

5 Inch Worms w/push-up

8 Bird Dog each side (https://www.youtube.com/watch?v=c8xTZYcym_E)

12 Cat/Cow Stretch

25 DUs/50 Singles

8 Alternating Scorpion Chest Stretch

500m Row @ 80% (not full sprint, but faster than the first one)

Dynamic Movement

2x:

10 Scap Retractions

10 Kip Swings

8-10 Knee Raises/ 5-7 TTB (2nd round)

8-10 Empty BB Deadlifts & Front Squats

10 Calf Raises off Plate

Mobility

Lying Quad Stretch: 30 seconds each side

Ankle Stretch: 30 second each side

PVC Lat Stretch: 30 seconds each side

Metcon

Review movement standards for TTB, Squat Clean and scaling movements. Leave athletes time to warm up on the barbell.

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 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.

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