Spartan is coming!
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Option 1 & 2 Opens & Performance
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Men 95 lb.
Women 65 lb.
*20 minute cap
**See the white board and talk to a coach for your variation/scales.
NOTES
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 chest-to-bar pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.
Option 3 Functional Fitness:
AMRAP 20
5 pull-ups
10 Thrusters (75,50)
15 Ab-mat sit-ups
200 m turf run
*Scale the load of the thruster so you can perform in 2 sets or less.
Scale for pull-ups today:
Jumping pull-ups.
Post WOD:
Foam roll 5 minutes
CFS Brief:
The 2019 CrossFit Open are here. Week 3 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
19.5 19:38 RX
Oh boy… That one hurt! My advice is to think of 19.5 as a chipper — just keep moving and limit your rest time. It is mentally tough to keep at it after the first round, but it helped to know that I was more than halfway done after the round of 27. (I didn’t know that, but Marc was judging me and he told me. It really helped because I was hurting bad at that point!) Did the last round of thrusters unbroken, but other than that, broke everything into small sets.
Thanks so much to Marc for his support while judging. And also to JL and Hanna for helping me get through that last set of 9 to finish under the cap!
Way to get after it and crush it!
19.5. 16:15. Scaled masters. Was worried thrusters would be the tough part. Turns out, of all things, jumping pull ups really took a toll with the volume of them. Thanks Joe R for pushing me through. Thanks to Hannah for keeping the heats all on time!
Congratulations Eric!! That is fantastic!! You have had a really great Open season and makes us all proud to be a small part of it. I know was I not able to be there this morning due to a late arrival home from a work trip, but was there in spirit and have seen you put in the work over many years. Way to go!!
Nice work John! Jumping pull ups are NO joke!! Way to get through that workout as on paper is sounds daunting, so I can imagine how it will be in real life…
Way to go Eric. That WOD looks absolutely horrible. Way to crush it.
Fran on crack…I mean 19.5
152 Rx. Ouch.
148 RX
For a guy that absolutely hates Fran, this one scared me a bit. However, as Eric said, it’s a chipper, so I paced the first set of thrusters and C2B’s and got into a decent grove.
33’s
7/7/7/7/5 thruster and sets of 3 C2B’s
27’s
6,6,6,5,4 thrusters and sets of 3 C2B’s
21’s
6,6,5,4 Thrusters, only got 7 C2B’s
177 RX Through the round of 15 Thrusters.
Way to go Eric and great advice!
NICE!
128RX those last 8 thrusters felt the best 😂. Thank you Elizabeth & way to go on your +7 more than me! Great job 9:30 lots of success happened!!!