enhancing HUMAN mechanics℠

CrossFit Open 19.2

Toes To Bar

Double Unders

Squat Cleans

 

For the full workout, scaling options, and movement standards see the CrossFit Games website.

This workout is all about shoulder and core endurance (read: LOTS of TTB). Priming the shoulders and doing a really good central nerve system warm-up for your squat cleans will be necessary for your best performance in this one.

See below for recommended mobility, activation, and warm-up activities prior to your workout. Good luck and have fun!

 

Mobility:

  • Banded hip distraction (spend 2-3 minutes on each side)
  • Child’s pose stretch (1-2 minutes)
  • Banded Front Rack stretch (2×1’ each side)

Activation:

  • Thread the Needle (x10 each side)
  • Shoulder External Rotation at 90 degrees (x30 each side)
  • Band Lat Pulldowns (2×10)
  • Hollow hold to Superman hold (10x 5 seconds each)
  • Wall Squats (x10)

Warm-up:

  • 1-minute single unders
  • 30-second active hang from the bar
  • 10 deadlifts (barbell)
  • 1-minute double unders (or single unders if scaling)
  • 10 hanging scap pull-up (not a full pull-up, just scap activation)
  • 10 front squats (barbell)
  • 1-minute double unders (or single unders)
  • 10 hanging knee raises

Then, warm-up your squat clean.

Don’t forget to check our Dr. Racioppi’s “Cooling Down” During the CrossFit Open blog some easy ways during the Open to help reduce stress and improve recovery to maximize your athletic potential.

Written by: Dr. Elizabeth Galdi, PT, DPT, CrossFit Level 1 Trainer

As always, consult with your Licensed Physical Therapist for individualized advice. For those in Illinois, visit your PT immediately without a prescription or referral.

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