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March 23, 2019

22
Mar

March 23, 2019

Open 19.5
The final event is here and it’s a whole lot of thrusters and pull-ups! Please come prepared by reviewing the movement standards here: https://games.crossfit.com/workouts/open/2019/5. Also, if you are doing jumping pull-ups, please build up mats or a box so that the pull-up bar is 6″ above your head. Don’t wait until we the heats are ready to go to do this.

NOTE: we have an alternate workout (below) for those of you who are not registered for the Open or those registered not interested in doing 105 pull-ups. There is no shame in not wanting to do this much volume! (I skipped this one – being able to put your hands overhead to wash your hair is a good thing)

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

ALTERNATE WORKOUT
33-27-21-15-9 reps for time of:
Thrusters 95/65
Air Bike (calories)
Time cap: 20 minutes

HAPPY BIRTHDAY LIVIA SORGER (Sunday)!

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