Every year during the CrossFit Open, one workout is repeated from a previous Open year. It reflects a big part of what CrossFit is about: Measurements. Testing and re-testing workouts gives us the ability to see whether or not our fitness has improved. You might’ve gotten stronger, but if you slacked off on conditioning, those can cancel each other out and you’re left with a same score on the re-test as the first testing workout. This is why it’s important to vary your workouts and keep track of your scores. 19.2 was a repeat of 16.2. Three years have passed, and hopefully some attributes have improved:
Round 1– 15 reps at 135/85
Round 2– 13 reps at 185/115
Round 3– 11 reps at 225/145
Round 4– 9 reps at 275/ 175
Round 5– 7 reps at 315/205
You must get the first 2 rounds within 8:00 to move on. You must finish the third round by 12:00, the fourth by 16:00 and the last one by 20:00.
So, what was 19.2 about and what can we learn from it?
In my opinion, this workout is about mastery of some higher skill level movements. All of the exercises we needed to do were movements many people can do a few reps of but don’t constantly do them in workouts. An important part of CrossFit is always learning and improving skills. Too often people settle for the lower level skills and simply don’t practice mastery of the higher level skills.
Let’s take double-unders for example. You don’t need to train in order to get double-unders. It’s not about being strong or mobile. The only thing you need is practice jumping rope. And many people settle for doing single-unders. Not because they physically can’t do them. But just because they haven’t practiced them enough.
Toes-to-bar are a little different. It requires a certain level of strength. But it also requires just the same amount of technique. If you want to string them together, not be swinging and improve your efficiency on that movement you need to practice it. Kipping, knees to chest, knees to elbows and deadbugs are some accessory work that you can do to improve your toes-to-bar.
And, as we all know, any Olympic Lifting move requires a lot of technique. If you struggle with squat cleans you will be wasting a lot more energy than is needed to perform the lifts. You might also be doing a power clean and a front squat, which will waste energy AND time.
Therefore, 19.2 was not about whether you CAN do these movements. It’s about performing them well. It’s the difference between doing them when it’s programmed here and there, and actually spending time practicing them through drills and progressions. These higher level skills require time and effort in order to be mastered but it’s also something that gets overlooked in training due to not having the same prestige as other movements (lifting heavy, for example).
In week 2 we learned it is just as important to practice movements as it is to build muscle and improve cardiovascular ability. At Celebration CrossFit we work through many progression of these movements to help you reach mastery. But if you have any questions, or want to work 1-on-1 with a coach to speed up your progression, let one of your Celebration CrossFit coaches know and we can get you started!
by Coach Matt