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!