We are nearing the road for the 2019 CrossFit Open, but we’re not there yet. CrossFit Open Workout 19.5 features a high volume descending ladder featuring thrusters and chest-to-bar pull-ups. Of all the Open workouts we’ve seen thus far, we have a feeling this workout will be the most competitive yet. There are multiple veteran athletes trying their best to make a last minute attempt at climbing the leaderboard.
If you missed the announcement last night, we’ve added CrossFit Open Workout 19.5 into this article below. We also added in the movement standards for the workout.
CrossFit Open Workout 19.5
- Thrusters: 33 reps, 27 reps, 21 reps, 15 reps, 9 reps (95 lb for men, 65 lb for women)
- Chest-to-Bar Pull-Ups: 33 reps, 27 reps, 21 reps, 15 reps, 9 reps
Time Cap: 20-minutes
CrossFit Open Workout 19.5 Movement Standards
In order for a rep to count, an athlete must squat the barbell to a point where to hips are deeper than the knee crease, then press the barbell overhead upon standing up. A rep is counted once the arms, hips, and knees are fully locked out.
An athlete must begin in a dead hand position with the feet off the ground. Kipping is allowed, but an athlete’s body must achieve the movement requirements. A rep is credited once the chest/collarbone area are in clear contact with the bar.
Top CrossFit Open Workout 19.5 Tips
This is huge descending ladder, which is going to require ample strategy to ensure the time cap is met! Here are some of our favorite CrossFit Open Workout 19.5 tips from top athletes and coaches.
1. Cole Sager — Know Your Limits
CrossFit athlete Cole Sager stresses the concept of knowing one’s limits. He points out that if you regularly break up the set of 15 in Fran, then do the same in the first two sets of the workout. Sager says that by the 15 and 9-rep rounds, that’s when you should kick it in gear, so avoid burning yourself out too soon.
2. Trifecta/Rich Froning — Big and Small Sets
Rich Froning advised splitting up reps differently for each part of the workout. He recommends performing bigger sets in the thrusters and smaller sets in the chest-to-bar pull-ups.
3. Brute Strength — Break Up the Reps
The Brute Strength coaches recommend breaking up the reps based on your capabilities. They point out knowing where your muscular endurance limits exist is extremely useful. Break it up early if you need to, or go longer based on your abilities. Take smaller sets and shorter rests.
4. Craig Richey — Rest As Needed
CrossFit athlete and YouTube personality Craig Richey spoke with Sean Sweeney and Travis Mayer for tips after they took on 19.5 at the live announcement. Both Sweeney and Mayer recommended going as long as you can in the thrusters before burning out and breaking the chest-to-bar pull-ups into small sets. They point the importance of rest for a strong performance.
Feature image from CrossFit YouTube channel.