CrossFit | 190301
Friday

190301

Workout of the Day

92

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

Analysis opens our minds and more importantly opens our eyes. We cannot, yet, derive fundamental principles more valuable than measure, think and experiment. The better part of measurement may lie in knowing what we are doing, so that we can do something different.

The Double-Under

5

"Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency." —Buddy Lee, "Jump Rope Basics, Part 2" (adapted)

WatchThe Double-Under

The Hyponatremia of Exercise, Part 1

1

In this series, Professor Tim Noakes, author of Lore of Running and Waterlogged, presents the science and history of hyponatremia. He explores how overdrinking during exercise became the greatest threat to the health of endurance athletes — a crisis driven in no small part by the commercial objectives of the sports drink industry.

Read MoreThe Hyponatremia of Exercise, Part 1

Comments on 190301

98 Comments

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John Clarke
August 6th, 2021 at 2:06 pm
Commented on: The Double-Under

:30 tuck sit

15 DB push-ups

50 DU's


6 plus 45

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Myriam Hocquel
January 11th, 2021 at 9:44 am
Commented on: The Double-Under

31’37 RX

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Janine Stonerock
January 4th, 2021 at 1:51 pm
Commented on: The Double-Under

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?

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Steve Day
January 5th, 2021 at 2:43 am

Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.

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Steve Carey
January 5th, 2021 at 5:48 pm

I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.

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Matthieu Dubreucq
November 28th, 2019 at 12:47 am
Commented on: The Hyponatremia of Exercise, Part 1

I was led too believe by my coaches that Gatorade and Electrolytes where necessary to stay safe while doing sports. Not even performance, it was to fight the "big" risk of dehydration. I can recall many times of being told to "drink before you are thirsty...by then it is too late".

Very happy to see CrossFit coming forward with this information. I will be a much better coach.

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Kury Akin
April 5th, 2019 at 2:40 pm
Commented on: 190301

2R/54r. 16m AMRAP. 25*T2rings, 50*DU, sub SC thrusters 15@35k, 13@40kg.

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Manchild Manchild
March 29th, 2019 at 5:16 pm
Commented on: 190301

subbed 45# dbs for cleans


84 reps

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Nate Gordon
March 25th, 2019 at 9:27 pm
Commented on: 190301

scaled to women's weight and 3x single unders

set clock to 20 minutes and got through single unders in round 4

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Sebastien Hotte
March 24th, 2019 at 7:28 pm
Commented on: 190301

Scale to 115 each rounds did the first to in 11:54

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William Ma
March 13th, 2019 at 7:00 pm
Commented on: 190301

149

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Hank McKibban
March 13th, 2019 at 12:47 pm
Commented on: 190301

167 rx

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Morgan Greene
March 13th, 2019 at 12:26 pm
Commented on: 190301

completed 1st round and 23 DU in 2nd

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Christopher Voght
March 7th, 2019 at 7:27 pm
Commented on: 190301

175 Rx

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Nathan Bynum
March 6th, 2019 at 2:37 am
Commented on: 190301

got to 13 t2b in the second round, finished it out in 14:54

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Ian Heeks
March 5th, 2019 at 5:25 pm
Commented on: 190301

Scaled 373. Messed up and started with 60kg on the bar so I’m pretty pleased with that.

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Sang Woo Kim
March 5th, 2019 at 8:21 am
Commented on: 190301

m/54/5'8"/165# scaled 85# but 102reps

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Craig Hicks
March 5th, 2019 at 4:04 am
Commented on: 190301

M/42/180/5’10

225 reps 78 reps better then 2016 I’m happy

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Travis Owens
March 4th, 2019 at 10:52 pm
Commented on: 190301

Men’s scaled 19.2 342 reps time cap

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David Mz
March 4th, 2019 at 8:25 pm
Commented on: 190301

Mens 19.2 Scaled 430reps 19:33

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Dmitry Zolotyh
March 4th, 2019 at 6:03 pm
Commented on: 190301

Scaled:

Beginning on an 8-minute clock, complete as many reps as

possible of:

15 toes-to-bars

30 double-unders

13 squat cleans, 30 kg

15 toes-to-bars

30 double-unders

11 squat cleans, 40 kg

If completed before 8 minutes, add 4 minutes to the clock

and proceed to:

15 toes-to-bars

30 double-unders

9 squat cleans, 50 kg

If completed before 12 minutes, add 4 minutes to the clock

and proceed to:

15 toes-to-bars

30 double-unders

7 squat cleans, 60 kg

164 reps

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Viktor Wachtler
March 4th, 2019 at 9:56 am
Commented on: 190301

Scaled to 15 t2b/30 DU 43kg/50kg/60kg. 110 reps in 8minutes.

Did 3 rounds 168 reps in 16:25

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Randy Sigman
March 4th, 2019 at 2:31 am
Commented on: 190301

171 scaled.

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Elliott Harding
March 4th, 2019 at 12:12 am
Commented on: 190301

Knee raises

Single unders

45 lb. Squat clean


1 Round + 25 knee ups + 70 single unders.

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Vincent Dahlqvist
March 3rd, 2019 at 8:51 pm
Commented on: 190301

173 reps scaled version, problems to count🤪 did actually 4 rounds but missed some reps om first time cap. I will for sure have some friends with me to count and take care of practical stuff

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CURTIS PARKER
March 3rd, 2019 at 2:47 pm
Commented on: 190301

Not a good one this week. These Olympic lifts are killing me (separated shoulder from last year)

Modified: 15 min of

10 toes to bar

10 30” box jumps (no jump rope)

5 145# squat cleans


Heavy lifts are a weak one for me

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Sebastien Fitzpatrick
March 3rd, 2019 at 2:06 pm
Commented on: 190301

176 Rx


Same score I got in 2016. -__-

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Tyler Wood
March 3rd, 2019 at 12:29 pm
Commented on: 190301

Scaled:

Round 1: 15 toes-to-bar, 60 single-unders, 13 squat cleans (95 lbs), 15 TTB, 60 SU, 11 squat cleans (125 lbs)

Round 2: 15 TTB, 60 SU, 9 squat cleans (155 lbs)


256 reps

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Michael Arko
March 3rd, 2019 at 12:24 pm
Commented on: 190301

Not doing the Open. Subbed 16 minute Amrap of 25 T2B / 50 DU / 15 Cleans 85lbs. Murder! Completed only 2 rounds and 37 DU.

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Stacey Thompkins
March 3rd, 2019 at 10:39 am
Commented on: 190301

M/44/6'2"/185#


Same scale as last time 95#/115#/135# but I sucked way way way worse this time today got 9 reps in the round of 115#...I got 2 reps in the round of 135# last time disappointed in myself

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Joel Wuollet
March 3rd, 2019 at 10:29 am
Commented on: 190301

Scaled down to

x15 T2B

x60 Single under

x15 squat Clean @ 45kg


X4 rounds


T2B has increased immensely after January push pull regime, felt good to be able to do more than 4 consecutive í¶, round 1 ended up finishing 15 T2B in 2 attempts.

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Joel Wuollet
March 3rd, 2019 at 10:34 am

**edit

Squat clean: 13/11/9/7 reps !

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Rajat Samanta
March 3rd, 2019 at 6:28 am
Commented on: 190301

150 reps total RX.

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Shannon Said
March 3rd, 2019 at 12:37 am
Commented on: 190301

Last set of squat cleans @ 60kg, couldn’t do 80kg

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Shannon Said
March 3rd, 2019 at 12:37 am
Commented on: 190301

Took 25:45 to complete, so no additional reps added.

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Jesse Montagnino
March 3rd, 2019 at 12:08 am
Commented on: 190301

Masters men scaled

4 cleans on round of 155

343 total reps


D

Scaled cleans 15-25-35

9 cleans on round of 35

262 total reps

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Sam Pat
March 2nd, 2019 at 11:59 pm
Commented on: 190301

Push jerk -


5 rep - 20 lbs

3 rep - 40 lbs

1 rep - 40/50 lbs (on the last set)

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Hendrik Bünzen
March 2nd, 2019 at 11:39 pm
Commented on: 190301

253 rx’d

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David Mitchell
March 2nd, 2019 at 10:53 pm
Commented on: 190301

167 RX

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Michael Bishop
March 2nd, 2019 at 9:02 pm
Commented on: 190301

170 age appropriate rx (58) not that it changed the outcome much, the T2Bs were my killer


115 lbs and 135 lbs

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Mike de Graauw
March 2nd, 2019 at 8:59 pm
Commented on: 190301

95 RX

Masters 60+


1 and drop on T2B, DUs saved me, singles on squat cleans


M/59/6’2”/230

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Jacob Jones
March 2nd, 2019 at 8:45 pm
Commented on: 190301

Day late for my first day back.

Scaled

25 leg lifts

50 single unders

12 squat cleans 65#

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Matt Duplessis
March 2nd, 2019 at 8:27 pm
Commented on: 190301

M/31/5'9/175


255 reps Rx

-2 less than 2016, but I'll take it

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Scott MacArthur
March 2nd, 2019 at 7:36 pm
Commented on: 190301

Only made it through 20 of the 2nd round of toe to bar at 8:00. Finished out the DU and 13 cleans in 10:48. Pretty miserable showing, but of course t2b and DU are my kryptonite. Humble pie is tasty.

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Brian Rosenbaum
March 2nd, 2019 at 6:26 pm
Commented on: 190301

M/56/6’2”/179

Cleans scaled to 89, 111, 132# otherwise Rx

256 reps

(up to 3 cleans in 3rd round)

Finished 3rd round in 18:22

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Stacey Carpenter
March 2nd, 2019 at 6:14 pm
Commented on: 190301

18-34 women's Rx 1round +20 t2b

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Federico Rossi Mori
March 2nd, 2019 at 6:09 pm
Commented on: 190301

M24/170cm/56kg

RX 165 reps

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Jeffrey Howard
March 2nd, 2019 at 6:06 pm
Commented on: 190301

1+82, 172 reps

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John DIFABIO
March 2nd, 2019 at 5:37 pm
Commented on: 190301

95 lb 115 lb scale hang knee tuck single rope 7 reps of 3rd set squat cleans

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John DIFABIO
March 2nd, 2019 at 5:37 pm
Commented on: 190301

95 lb 115 lb scale hang knee tuck single rope 7 reps of 3rd set squat cleans

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Matthew Aukstikalnes
March 2nd, 2019 at 4:50 pm
Commented on: 190301

170, rx. Time to practice toes to bar!

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Dave DeCoste
March 2nd, 2019 at 4:41 pm
Commented on: 190301

169 reps Rx

M/40/5’8”/163

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Melanie Hansen
March 2nd, 2019 at 3:50 pm
Commented on: 190301

12 cleans first round

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Michele Mattiolo
March 2nd, 2019 at 2:04 pm
Commented on: 190301

17:25 scaled. RX is crazy heavy imho.

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Joseph Gorton
March 2nd, 2019 at 1:06 pm
Commented on: 190301

173 RX - The Fran lung was real.

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Isaak Kesidis
March 2nd, 2019 at 11:28 am
Commented on: 190301

Scaled 430reps time=17:50

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Phill Kiddoo
March 2nd, 2019 at 10:50 am
Commented on: 190301

254 reps rxd

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Chris Meldrum
March 5th, 2019 at 3:19 pm

nice work Phill!

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Natalie Dennis
March 2nd, 2019 at 5:06 am
Commented on: 190301

women’s scaled 172 reps

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Natalie Dennis
March 2nd, 2019 at 5:06 am
Commented on: 190301

women’s scaled 172 reps

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Dezert Sky Kiddoo
March 2nd, 2019 at 5:05 am
Commented on: 190301

168 reps rxd (that is the third squat clean at 185)

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Tripp Starling
March 2nd, 2019 at 3:38 am
Commented on: 190301

165 rx. Tie break 7:27

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Nick Cozzolino
March 2nd, 2019 at 2:46 am
Commented on: 190301

Here's a good sub for this wod. I couldn't do it ttb because of an achy shoulder. Also can't squat clean the Rx weights. Modified the wod to get a great workout.


Beginning on an 8-minute clock, complete as many reps as possible of:

25 ghd situps

50 double-unders

15 squat cleans, 135lb.

25 ghd situps

50 double-unders

13 squat cleans, 135lb.


If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 ghd situps

50 double-unders

11 squat cleans, 135lb


If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 ghd situps

50 double-unders

9 squat cleans, 135lb.


If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 ghd situps

50 double-unders

7 squat cleans, 135lb.


Continue the pattern until you get down to 1 squat clean. Great wod!

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Steven Thunander
March 2nd, 2019 at 4:23 am


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Jake Kiddoo
March 2nd, 2019 at 2:46 am
Commented on: 190301

174 rx

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Krista Cooper
March 2nd, 2019 at 2:45 am
Commented on: 190301

254rx

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Josh Blake
March 2nd, 2019 at 1:39 am
Commented on: 190301

256 Rx. 174 in 2016.

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Scott Wiedmeyer
March 1st, 2019 at 11:25 pm
Commented on: 190301

32 / M / 5'9" / 140lbs


Didn't have my jump rope, so I just did "zero-unders."


T2B x15, ZUs x50, 25lb dumbbells squat cleans x13

T2B x15, ZUs x50, 35lb dumbbells squat cleans x 2


Total: 165


Thought that would be easier after all the scaling...

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Mike Andridge
March 1st, 2019 at 10:34 pm
Commented on: 190301

102 rx

m/49/175

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Brian Louchis
March 1st, 2019 at 9:47 pm
Commented on: 190301

171

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Giulio Barbini
March 1st, 2019 at 9:22 pm
Commented on: 190301

2x

25 t2b

50 DU

15 squat cleans 60 kg

18 min...

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Romain Grelier
March 1st, 2019 at 9:07 pm
Commented on: 190301

Rx’d 166 reps

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Nicole Deaver
March 1st, 2019 at 8:53 pm
Commented on: 190301

Scaled version but did T2B Rx

339 reps


Got through everything up to the 9 squat cleans because that weight was over my max too. I did try a few times since I had time left.

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Coastie Nick
March 1st, 2019 at 8:45 pm
Commented on: 190301

Rx’d 166 reps

Got 1 rep in at 185#, surprised I got that far

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Chris Meldrum
March 1st, 2019 at 8:07 pm
Commented on: 190301

As rx’d, got through round 3 T2B and dubs. Score = 253 (PR).


Maybe 15 seconds on the clock to try 225, but had absolutely nothing left.


Last time (2016), I got through 11/13 cleans at 185. Today’s result is great but I think is less about fitness than it is about strategy. Last time, I prioritized speed, trying to save myself more time for the 185# cleans. Today, I prioritized pacing, trying to get to the 185# cleans fresher, even if I had less time.


45m/5'10"/180

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Phill Kiddoo
March 2nd, 2019 at 10:54 am

Great strategy!

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Reymond Kiddoo
March 1st, 2019 at 8:04 pm
Commented on: 190301

155 reps rx

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Steve Pasche
March 1st, 2019 at 7:52 pm
Commented on: 190301

16:33 scaled

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Albert Kombe
March 1st, 2019 at 7:15 pm
Commented on: 190301

122reps Rx

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Jacob Cram
March 1st, 2019 at 6:16 pm
Commented on: 190301

Scaled weight to 95, 115, 135, 155, 185. T2B and DU as rx. 253 reps.

Took a breather and finished round 4 at 26:20 and called it quits.

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Eric Love
March 1st, 2019 at 6:15 pm
Commented on: 190301

10 reps into the 185s

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Eric Love
March 1st, 2019 at 6:16 pm

175reps

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Nathan Grandon
March 1st, 2019 at 5:37 pm
Commented on: 190301

21 / 208# / 5"10' / M

Scaled:

15 T2B

60 SU

13 SC 95#

15 T2B

60 SU

11 PC 125#

15 T2B

60 SU

9 PC 155#

15 T2B

60 SU

7 PC 185#

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Ondrej Sevcik
March 1st, 2019 at 4:27 pm
Commented on: 190301

Finished 7 reps in 225 lbs 3 years ago. I believe I can do all 225 lbs this year, unfortunately,​ will get stuck at 275 lbs.


You can find some tips and tricks from me here https://wodtimecalculator.com/blog/19-2-warm-up-and-strategy-to-get-to-the-top-5-in-crossfit-open-2019/

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Shane Azizi
March 1st, 2019 at 3:17 pm
Commented on: 190301

109 Rx

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Jim Rix
March 1st, 2019 at 3:02 pm
Commented on: 190301

Scaled to

25 TTB, arms in straps to prevent shoulder reinjury

100 single unders

15 sc, 115#

25 TTB

100 su

13 sc, 125#

159 reps in 8 min

finished the round in 13:39. TTBs took a long time.


56/5'8"/160#

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Aileen Bastos
March 1st, 2019 at 2:25 pm
Commented on: 190301

Rx 90... just started getting T2B!

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Claire Fiddian-Green
March 1st, 2019 at 11:41 am
Commented on: 190301

346 Reps Scaled at my local affiliate

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Akin Eren
March 1st, 2019 at 10:13 am
Commented on: 190301

RX 170 reps

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Steven Thunander
March 1st, 2019 at 3:52 am
Commented on: 190301

Globo Scale: As stated before, Open WOD days are best spent at an affilate. Check out map.crossfit.com to find your nearest affiliate, and contact them to see when you can drop in and do the Open wod. Now for those of you filming, this one is straight forward (the original Open announcement was done in a garage!). Aim the camera at yourself with a timer somewhere in the shot, with the bar and pullup bar in the same shot. There are videos of 16.2 being performed in regular gyms sans bumper plates, so this one should be doable with some planning. Again, check out games.crossfit.com for more information about movement and filming standards.


Now for those who are on deployment, on a cruise ship, or at the bottom of the world without access to barbells and/or a pullup bar, go ahead and sub in dumbbell squat cleans (light to heavy), V ups for toes to bar, and/or double tap jumps for double unders.

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Chris Sinagoga
March 1st, 2019 at 3:24 am
Commented on: 190301

Champions Club Scaling Notes:


STIMULUS:

Whoa! They caught me napping here. 4 days in a row! I didn't figure to look ahead and now I'm left with this mess. This is the epitome of constantly varied, and I think I remember them doing 4 days in a on main site for the... I wanna say... 2010 Games? Anyone?


Anyway, we basically have a tryout here and you can only move on if you make the team. Making the team = moving on to the next 4-minute cycle. The way to make the team is with intensity. So scale range of motion on toes to bar, jump rope rotations, and weight/deadlift on the cleans to make sure you hit through the entire thing.


GROUP SCALE:

Assuming if you're reading this you're not doing this as part of the Open prescription, I think it's best to make this thing a 16 minute AMRAP with consistent reps throughout. So pick a number of cleans (low if you want to go heavier and high if you want to go light) and make it a simple triplet.

This one is really a space hog, what with the jump ropes, barbells rolling around, and pull-up bar space. Dumbbells or med balls help solve this if you have enough. If not, try toes-to-bar/jump ropes as a 12-min couplet, rest, then do AMRAP in 4 minutes of cleans. This is assuming you don't want to go in heats.


WARMUP:

Squat - obviously

Jump rope - always and a prep for the WOD

Kip - prep for global positions in toes to bar

Box jump - work on landing position for clean

[pick something you suck at]


KEY MATCHUP: Your moms vs. knowing how many cleans they're supposed to do


SCALING THIS WELL WILL CAUSE ME TO: Make it to the 16-minute mark


GENERAL FEAR LEVEL: 8. Haven't tried it yet, but being an Open workouts takes it higher than a 7.


General Emasculating Level: 7. Squat cleans at high reps are no fun.

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Chris Meldrum
March 1st, 2019 at 1:00 pm

They've gone 4 days on a few times, at least once during Games season when the announcement would normally have coincided with a rest day. They also did it back in December 2009, with the debut of the "Lumberjack 20" Hero WOD.


Did this one back in 2016 - anything with a "make the team" mindset is a bad one - at least an 8 in my book.

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Sam Meixell
March 1st, 2019 at 1:01 pm

I like what you are doing with the warmup. Keep it up.

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Kevin Groh
March 1st, 2019 at 2:08 pm

It’s been 4 days on for the second week of the open for the last few years. Keep up the good work. I appreciate the warmup section as I’m a garage gym guy.

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Kevin Groh
March 1st, 2019 at 2:08 pm

It’s been 4 days on for the second week of the open for the last few years. Keep up the good work. I appreciate the warmup section as I’m a garage gym guy.

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Chris Sinagoga
March 1st, 2019 at 6:40 pm

Thanks Kevin and Sam. I guess I've been asleep at the wheel.


Mel, Lumberjack 20 was a rough one from what I remember.

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Juan Acevedo
March 1st, 2019 at 2:08 am
Commented on: 190301

Intended Stimulus

.

For athletes doing the open. Today the stimulus is twofold: 1) have fun, and 2) apply the fitness you have built throughout the year. Chose RX if you can perform all movements at the given loads with sound mechanics. Otherwise pick the scaled version.

Check http://games.crossfit.com for full description and standards.

.

For athletes for whom this is just another wod. The stimulus of this workout is to get you to do a heavy clean --power or squat-- while your heart rate is high and your core is tired. Choose power clean if your full clean is not solid. Choose a load that allows you to have solid mechanics but that is on the higher ranges of your capacity. For athletes learning how to clean a high hang power clean is a great option. Option 1 and 2 here, are meant for non open athletes.

.

Option 1

Beginning on an 8-minute clock, complete as many reps as possible of:

15 toes-to-bars

30 double-unders

13 squat cleans, 95/65 lb.

15 toes-to-bars

30 double-unders

11 squat cleans, 125 / 85 lb.

.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

15 toes-to-bars

30 double-unders

9 squat cleans, 155 / 105 lb.

.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

15 toes-to-bars

30 double-unders

7 squat cleans, 185 / 125 lb.

.

Option 2

Beginning on an 8-minute clock, complete as many reps as possible of:

15 Rack Toes-to-Bar

15 Kip Swings

60 single-unders

13 hang power cleans, 75/55 lb.

15 Rack Toes-to-Bar

15 Kip Swings

60 single-unders

11 hang power cleans, 95/65 lb.


If completed before 8 minutes, add 4 minutes to the clock and proceed to:

15 Rack Toes-to-Bar

15 Kip Swings

60 single-unders

9 hang power cleans, 115/75 lb.

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Evan Walton
March 1st, 2019 at 1:28 am
Commented on: 190301

Definitely went too hard today thinking tomorrow would be an off day....

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