The CrossFit Open is notoriously troublesome, however some Open exercises have made their title because the hardest of the bunch. When CrossFit HQ reside broadcasted Open Exercise 16.2 on March 3, 2016, CrossFitters everywhere in the world—elite rivals, intermediate athletes, and novices alike—have been surprised on the complexity and issue of this WoD. 

Fortunately, CrossFit had launched official scaled variations of the Open exercises in 2015 to make the CrossFit Open extra accessible to athletes of all health ranges. Nonetheless, the scaled model is hard. 

Open Exercise 16.2 was repeated in the course of the 2019 CrossFit Open as Open Exercise 19.2. 

The 16.2 Open WoD is among the most complicated CrossFit exercises when it comes to construction. Whereas it solely consists of three actions, the person time segments throughout the 20-minute AMRAP can really feel sophisticated and intimidating. 

The 16.2 Open Exercise is as follows:

AMRAP in 20 minutes

Proceed till 4 minutes:

• 25 Toes-to-Bars
• 50 Double-Unders
• 15 Squat Cleans (135/85 lb)

If accomplished earlier than 4 minutes, proceed till 8 minutes:

• 25 Toes-to-Bars
• 50 Double-Unders
• 13 Squat Cleans (185/115 lb)

If accomplished earlier than 8 minutes, proceed till 12 minutes:

• 25 Toes-to-Bars
• 50 Double-Unders
• 11 Squat Cleans (225/145 lb)

If accomplished earlier than 12 minutes, proceed till 16 minutes:

• 25 Toes-to-Bars
• 50 Double-Unders
• 9 Squat Cleans (275/175 lb)

If accomplished earlier than 16 minutes, proceed till 20 minutes:

• 25 Toes-to-Bars
• 50 Double-Unders
• 7 Squat Cleans (315/205 lb)

Although it appears to be like complicated, when damaged down, it’s merely 5 rounds of 25 toes-to-bar, 50 double-unders, and squat cleans. The squat cleans are the one motion within the exercise that modifications in weight or reps.

The 16.2 WoD

Additionally Identified As: “Open Exercise 16.2” or “16.2 Open Exercise”

Rating: Your rating is whole reps; the tiebreak is the time at which you full your final set of double-unders.

Tools Wanted: barbell, bumper plates, bounce rope, pull-up bar or rig

Stage: The 16.2 Open Exercise is superior, however will be modified to go well with a newbie’s health stage. There’s additionally an official scaled model of 16.2.

Advantages

Open Exercise 16.2 isn’t distinctive within the actions, however it’s distinctive in its construction, and that’s the place the problem—and ensuing advantages—come from. Right here’s how Open Exercise 16.2 can enhance your pace, stamina, power, and gymnastics expertise among the many crucial psychological talent of energy beneath stress. 

Velocity

To progress previous the primary four-minute AMRAP in 16.2, you need to transfer quick. As you get more and more drained and because the squat clear weight will get heavier, you have to proceed to maneuver rapidly, otherwise you’ll outing and never end the exercise. 

Stamina

Regardless that it’d appear to be there are 4 miniature AMRAPs within the 16.2 WoD, it’s actually only one robust 20-minute exercise, which is a lifetime within the CrossFit world. Throughout 16.2 you need to preserve shifting for the total 20 minutes, which shall be a real check of your stamina. 

Power

The squat clear weights begin out at a reasonable weight for the intermediate CrossFit athlete, but it surely doesn’t take lengthy for the burden to get staggeringly heavy. The ultimate weights—when you make it to the final four-minute part—are 315 kilos for males and 205 kilos for ladies. 

Gymnastics Abilities

Toes-to-bars are one of many extra superior gymnastics expertise in CrossFit, and one of the crucial coveted: The primary toes-to-bar is a celebration-worthy achievement for newbie CrossFitters. There are a complete of 125 toes-to-bars in Open Exercise 16.2, providing loads of follow to hone your gymnastics expertise.

Energy Below Stress

Almost all CrossFit exercises have time caps, however in Open Exercise 16.2, you’ll face 5 time caps inside one overarching time cap. This stress can push many CrossFitters out of their factor. It’s essential to know find out how to carry out beneath stress if you wish to do CrossFit (or wish to advance in CrossFit), and the 16.2 WoD is nice follow for executing energy beneath stress. 

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Step-by-Step Directions

For 16.2, you’ll want a barbell, bumper plates, a pull-up bar or rig (CrossFit gyms often have rigs), and a bounce rope (a pace rope, like these from Rogue Health). When you’re doing the 16.2 WOD in a CrossFit class or throughout a contest with heats, make certain to say your spot on the pull-up rig earlier than you begin. 

Load your barbell with the primary weight (135 kilos for males; 85 kilos for ladies) and stack the opposite plates you’ll want on both facet of your barbell — simply make certain they received’t get in the best way of your squat cleans. Lay your bounce rope out close to your barbell. 

How To Do Toes-to-Bars

Toes-to-bars are a dynamic core motion that requires nice physique consciousness, coordination, core power, and mobility within the shoulders and higher backbone. You are able to do strict toes-to-bar or kipping toes-to-bar, however as a result of the 16.2 WOD makes use of kipping toes-to-bar, this tutorial will cowl the kipping model. 

1. Grasp from the bar with a full grip—make certain your complete hand and thumb wrap across the bar. Your arms ought to be simply wider than shoulder-distance aside. 
2. Have interaction your core, contract your lats, and squeeze your buttocks in order that your physique strikes right into a “hole” place. It ought to really feel as in case you are mendacity face-up on the bottom with simply your decrease again urgent into the ground. 
3. Swing into the “arch” place. Your chest ought to puff ahead, your again ought to arch (however not hyperextend), and your legs ought to lengthen behind you. Take into consideration squeezing your buttocks as tightly as attainable to increase your hips as far out as you possibly can—like doing a backbend on the ground. 
4. Construct momentum by returning to the hole place. This motion—going from the hole to the arch and again to the hole—constitutes one kip. Kip as many instances as you’ll want to with a purpose to achieve momentum.
5. While you’re prepared, pull your physique right into a knees-to-elbow place. As you’re swinging again into your kip, contract your ab muscle tissues, and convey your knees towards your elbows. 
6. As soon as your knees are at elbow top, lengthen your legs and contact your toes to the bar. 
7. Let your legs drop straight down. You may drop off of the bar, or go into one other kip to start out one other rep of toes-to-bar. 

Here is a video tutorial on find out how to accurately carry out kipping toes-to-bar.

How To Do Double-Unders

Double-unders are a complicated bounce rope motion that includes swinging the rope beneath your ft twice, relatively than as soon as, throughout the identical bounce. This talent takes most CrossFit athletes months and even years to grasp. To do double-unders, you need to first grasp single-unders—common jump-roping. As you progress to double-unders, preserve these key elements of the motion in thoughts: 

1. Keep away from the “donkey kick”—preserve your legs principally straight in the course of the bounce.
2. Bounce larger than you’ll for normal jump-roping.
3. Maintain your arms down by your sides; many of the energy ought to come out of your forearms and wrists. 
4. Bounce as quickly as you flick your wrists downward.

Try this video tutorial on find out how to accurately carry out double-unders.

How To Do Squat Cleans

Squat cleans are a variation of the facility clear, an Olympic elevate generally seen in CrossFit WoDs. To carry out a squat clear, observe the precise steps to finish an influence clear, however notice one essential distinction: As a substitute of catching the barbell in a quarter-squat, catch the barbell in a full squat, after which stand again up with the barbell within the front-rack place (basically performing a entrance squat). 

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Frequent Errors

There’s room for error in any CrossFit exercise. Open Exercise 16.2 has a very massive set of potential errors as a result of superior stage of all three actions that make up the WoD. Pay attention to (and take a look at to not make) the next errors whereas performing Open Exercise 16.2.

Toes-to-Bar Errors

Improper kip: The kip is the way you collect the momentum essential to propel your toes to the bar. When you aren’t arching or hollowing accurately, or your rhythm is off, you might not be capable to string toes-to-bars collectively. 

Toes not touching the bar: This requirement is actually the title of the motion: Your toes even have to the touch the bar in your reps to depend. It’s not an enormous deal in a typical CrossFit class exercise, however when you ever plan to do CrossFit competitions (native or extra superior), it’s good to follow the right means.

Double-Below Errors

The donkey kick: This widespread mistake occurs whenever you bend your knees an excessive amount of in the course of the bounce. Many learners do that as a result of they assume it’ll create more room for the rope to go beneath the ft, but it surely actually simply makes it tougher to get into an environment friendly rhythm. Whereas performing double-unders, your knees ought to stay virtually straight—bent simply sufficient to soak up shock whenever you land. 

Flailing your arms: Similar to the donkey kick, this error arises from good intentions: Newbie CrossFit athletes assume that making massive circles with their arms will make the rope transfer sooner. It’s fairly the other, in actual fact. Maintain your arms near your physique together with your elbows virtually totally prolonged, and provoke the motion out of your wrists. 

Squat Clear Errors

Squat cleans gone improper can finish in a slew of accidents, specifically sprains and strains. Good kind is crucial to protected and environment friendly squat cleans — be taught extra about widespread errors within the clear.

Modifications and Variations

Technically, CrossFit Open exercises have to be carried out as written, whether or not you select to do the RX model or the scaled model—likelihood is, when you can’t carry out the prescribed model as written, your CrossFit coach can have you carry out Scaled 16.2 Open Exercise, under.

The 16.2 WoD — Scaled Model

As many reps as attainable in 20 minutes.

Proceed till 4 minutes:

• 25 Hanging Knee Raises
• 50 Single Unders
• 15 Squat Cleans, 95/55 lbs

If accomplished earlier than 4 minutes, proceed till 8 minutes:

• 25 Hanging Knee Raises
• 50 Single Unders
• 13 Squat Cleans, 115/75 lbs

If accomplished earlier than 8 minutes, proceed till 12 minutes:

• 25 Hanging Knee Raises
• 50 Single Unders
• 11 Squat Cleans, 135/95 lbs

If accomplished earlier than 12 minutes, proceed till 16 minutes:

• 25 Hanging Knee Raises
• 50 Single Unders
• 9 Squat Cleans, 155/115 lbs

If accomplished earlier than 16 minutes, proceed till 20 minutes:

• 25 Hanging Knee Raises
• 50 Single Unders
• 7 Squat Cleans, 185/135 lbs

Nonetheless, when you’re simply doing the exercise as a part of a traditional CrossFit class (not as a contest or a part of the Open), you possibly can ask your coach for particular person modifications. For instance, if you are able to do toes-to-bars and elevate the RX weights for the squat cleans, however you possibly can’t do double-unders, you may get extra of a problem by solely modifying the toes-to-bars and leaving the remaining as written.

Security and Precautions

It is essential to take a couple of precautions earlier than performing this difficult WoD.

Mobilize Your Shoulders and Hips

Open Exercise 16.2 is heavy on the hips and shoulders, so take a while pre-WoD to loosen up your joints. Full a radical basic warm-up of sunshine cardio and dynamic stretching adopted a selected warm-up that features barbell work.

Apply Squat Cleans

It’s best to by no means go right into a CrossFit exercise with out working towards the actions first. Chances are you’ll wish to do a couple of follow reps of toes-to-bars and double-unders, too, however squat cleans are probably the most technical and have extra potential for harm, so make certain to follow completely and slowly construct up your weight — by no means simply throw on the burden you intend to make use of for the WoD with out warming up.

Work With a Coach on Unfamiliar Actions

When you’re a newbie at any of the actions in Open WoD 16.2, ask a licensed CrossFit coach for assist. It could actually really feel scary to ask for assist in an brisk CrossFit fitness center stuffed with nice athletes, however your coach is there for a cause: to assist individuals who need assistance. It’s at all times higher to ask and obtain correct instruction than to remain quiet and threat an harm.

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