Workout Overview: Open 19.5
The workout “Open 19.5” is a challenging CrossFit workout that was featured in the CrossFit Open. It involves performing a high volume of thrusters and chest-to-bar pull-ups for time. The workout is named after its inclusion in the CrossFit Open and is known for its demanding nature.
Workout Description: Open 19.5
The “Open 19.5” workout consists of the following repetitions for time:
- 33 thrusters (95/65 lb or 43/29 kg)
- 33 chest-to-bar pull-ups
- 27 thrusters
- 27 chest-to-bar pull-ups
- 21 thrusters
- 21 chest-to-bar pull-ups
- 15 thrusters
- 15 chest-to-bar pull-ups
- 9 thrusters
- 9 chest-to-bar pull-ups
The workout is performed for time, meaning the goal is to complete the entire sequence as quickly as possible.
Workout Variations and Scaling Options: Open 19.5
For individuals who need to scale the “Open 19.5” workout, common options include reducing the weight of the thrusters and adjusting the pull-up movement to a variation that suits the athlete’s current level, such as chin-over-bar pull-ups or jumping chest-to-bar pull-ups. Scaling options are important to ensure safety and maintain the intended stimulus of the workout.
Tips and Strategies: Open 19.5
To complete “Open 19.5” efficiently and safely, consider the following tips:
- Pace the thrusters to avoid early fatigue, breaking them into manageable sets.
- Break up the chest-to-bar pull-ups from the beginning to conserve energy.
- Maintain a steady breathing rhythm throughout the workout.
- Warm up the specific movements and muscle groups involved, focusing on mobility and activation.
- After the workout, engage in a thorough cool-down to support recovery.
Athlete Performance: Open 19.5
Average times for “Open 19.5” can vary widely based on an individual’s skill and conditioning. Beginner athletes may take significantly longer to complete the workout, while advanced athletes can aim for faster times, often under 20 minutes.
Conclusion: Open 19.5
“Open 19.5” is a demanding CrossFit workout that requires both strength and endurance. While it presents a significant challenge, completing it can lead to improved overall fitness and a sense of accomplishment. Whether aiming to finish within a specific time or simply complete the workout, “Open 19.5” offers an opportunity for athletes to push their limits and test their capabilities.