Crossfit Open Workout 19.5 Strategy, Breakdown, and Tips.
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SUGGESTED WARM UP
Optional mobility:
Follow along the with the video and focus on breathing the whole time: https://www.youtube.com/watch?v=lbozu0DPcYI&t=13s
WARM UP:
5min Bike (get aerobic)
Activation:
8 Banded Monster walks forward, backwards, left, right
8 pvc passthroughs
4 Thoracic Rotations each side (https://www.youtube.com/watch?v=z2zv526I7M8)
8 scap pulls from pull up bar/Arch Hollow Swings
1 round with empty barbell:
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Press
3 Thrusters
3 rounds:
5 Thrusters (empty BB)
5 Arch Hollow Swings getting bigger
Rest 1:00 and add weight
2 rounds:
3 Thrusters (workout weight)
5 Kipping C2B/Pull up/Jumping Pull up
Rest 1:00
1 round:
5 Thrusters
5 C2B/Jumping C2B
Rest 3min then GO TIME!
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