Brute coaches Adrian Conway and Nick Fowler are back again with your warm-up and strategy for tackling this week’s CrossFit Open Workout.
16.2 is here! Again. Basically.
Here’s the workout:
Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, 135 lb.
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 lb.
If 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.
Warm up without wearing out.
Approach the warm-up as a way to get your blood flowing and grease your grooves without fatiguing yourself. Focus on movement patterns more than anything.
When it comes to the barbell, we don’t suggest warming up to your max weight. Instead, shoot for around 75/85% of what your goal weight is so that your muscles are getting used to lifting heavy without wasting your heaviest lift.
The biggest thing we saw in 16.2 and that we don’t want to repeat is people neglecting their breathing.
There’s a big aerobic element to this one, so make sure you’re warmed up — and you’re breathing through the workout.
Our warm-up for 19.2:
8 min. air bike
Do 4 min. @ recovery pace
*Every 60 sec. after +5RPM
8 monster walks
10 alt single leg glute bridges
8 banded good mornings
10 alt Cossack squats
10 squat thoracic rotation
Then… (Put lifters on if you need them to get in good positions)
Empty BB positional work — hi-hang/ hang/below knee/mid-section
10 beat kips
3 muscle cleans
10 alt front rack rotations
3 power cleans
3 front squats
Then… Complete the following, but do not go heavier than your 85% (use your corresponding weight for your division)
2 sets all singles on barbell
5 singles @ 135#/85#
3 singles @ 185#/115#
2 singles @ 225#/145#
Rest 60 sec.
1-2 singles @ 275#/145#
Rest 60 sec.
1-2 singles @ 225#/145#
**Shut down the cleans one round (weight) prior to your max
Rest 2-3 min.
You’re executing this great workout… you’re flying through it… kicking ass… taking names…. then… BAM: your jump rope snaps.
And you have to do the entire thing over again 😭 😭 😭
^ Don’t be that person.
Grab your go-to jump rope. Then have a back-up pair right next to it in case, god forbid, your old faithful isn’t so faithful.
Find your favorite bar in the gym and be picky over the height if you can.
If you’re used to wearing lifting shoes while doing movements like double-unders, then go for it. Or if you know your lifts will be much smoother with your shoes then maybe consider switching them out mid-workout before the lifting portion.
As far as a belt goes, if you decide to wear one just don’t tighten it until you’re going for your max load because it will affect your breathing if you have it tight throughout the entire workout.
Drama queen when it comes to sweating? Consider wearing sweat grips and wristbands to stop the waterworks and keep your hands dry. The wrist bands can also help take some pressure off of your wrist if you’re used to them.
Devise your plan.
You’re not in a race with another person— you’re in a race against the clock.
Toes-to-bar: Unless you’re an absolute gymnastics ninja, breaking it up early and often is a good idea. Try starting with sets of five.
Double-unders: Depending on your aerobic capacity, you could go 25 or 50 unbroken if you’re into that kind of stuff.
Barbell: Do your cleans one at a time. We believe it’s a huge error to assume starting fast at the lower bar will create any kind of advantage. Attempting to do touch and go with these reps will likely lead you to break down later in the workout.
Overall, be patient with yourself in this workout and operate a little slower than you normally would to get in a good rhythm.
For all of our tips and strategies for this workout — watch our full episode.
See you next week!