CrossFit Open 19.5 is here, our final workout of the (first) 2019 Open. Thrusters are back... and this one is going to burn.
20 minutes may seem like a high time cap, but don't be fooled by what you saw the Games athletes do last night - Open 19.5 is going to take a while to grind through. I expect to see athletes struggle through this one, not to mention, plenty of torn hands (which can potentially be avoided if you watch our hand care video at the bottom of this page).
20 minute time cap.
If you want to read the Open 19.5 workout standards, head to the official 2019 CrossFit Games Open website.
This is a MORE THAN DOUBLE a normal “Fran”.
That’s right, technically a “double Fran” would be 90 reps of Thrusters and 90 reps of pull-ups, but this comes in at a whopping 105 reps each! Realistically, I’m estimating that anyone with a normal Fran time of over 6 minutes will struggle to finish this under the time cap. However, if you follow our pacing suggestions, you might surprise yourself.
Remember: it's fine to break up your reps. Everyone will do it. Try your best to not rest very much between smaller sets. The goal of each barbell drop or pull-up bar release is simply to shake it out, take a breath, and get back to grindin’ through those 210 reps.
For what it’s worth, I've done a 2:26 non-unbroken Fran time before in a competition. I actually broke the pull-ups twice! Moral of the story: Breaks are OK, just get back on the bar ASAP.
Stay controlled, stay smooth, and focus on breathing. Try to have a rep scheme figured out ahead of time.... such as:
When it comes to the Thrusters, it’s also very important to breathe. This sounds silly but you must keep it in mind. It’s going to be very hard to breathe during this workout, as C2B pull-ups tend to limit your natural breathing patterns.
So, be sure to watch this video before the 19.5 workout, and focus on getting oxygen during your smooth, controlled thrusters.
Personally, I will do no more than 5 reps unbroken throughout the entire CrossFit Open 19.5 workout - even though I can do 40+ C2B unbroken when fresh. It’s not worth burning out early - you’ll crumble.
For many, sets of 3's or even singles will be MUCH better. DO NOT fall into the trap of feeling good early and hitting big sets. You will pay the price and end up spending way too much time staring at the bar.
Looking for your first C2B reps? Just like the bar muscle ups from last week - I’m suggesting that you utilize the “box drop-in” method to increase your kipping power. Try box drop-in singles and keep moving! (see our full 19.5 strategy video above for details)
Masters athletes are also looking at Chest-to-bar pull-ups for the 19.5 workout - so check out our RX tips above, and if you’re in the 55+ division, use the same strategy for your chin-over-bar pull-ups - small sets!
Make sure to check your specific age for the weight requirements for thrusters on Open 19.5.
33-27-21-15-9 reps for time of:
For jumping pull-ups - use your legs and calves. Remember that it's chin-over-bar - so for the jumping pull-ups, you only need to get your chin above the bar!
Don't over-jump, and don't use a bar that is super high, as both of those things are going to waste a lot of energy.
It’s a trap!
While many people will start the first set of 33 reps feeling good, coming out with massive unbroken sets - these people will crumble.
If your goal is to come anywhere close to finishing CrossFit Open 19.5, your job is to stay smooth, controlled, and steady in the beginning, and then finish strong. My prediction is that thousands of athletes will hit a brick wall in the round of 21, and they’ll take more than triple their normal Fran time to finish.
I’d suggest coming out of the gate with about 80-85% effort, maintain this through the set of 21 reps, then start to ramp up the pace. If you can finish at an even faster pace than you started, I predict you’ll have a good score.
Here are some 19.5 mantras to remember in the heat of battle:
Weightlifting shoes are a very good idea here, especially if you struggle with thrusters. The high heels will help your squat depth and stability.
Next, if you’re used to using grips while doing pull-ups, use them to avoid ripping at all costs! If you tear your hands in this workout, it will be horrible. I suggest watching this video to help prevent bloody hands.
If you haven't already, head to wodprep.com to get a CrossFit Open 19.5 specific warm-up and recovery video sent to your inbox 🙂
Embrace the burn, and have fun with this final workout.
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Japan with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
CrossFit 19.5 Announcement: Thrusters Are Back.
Open 19.4 Updates: Try Something Different
CrossFit Open 19.4: Ultimate Workout Strategy for Rx, Masters, Scaled
CrossFit 19.4 Announcement: Muscle Ups Have Arrived
CrossFit Open 19.3: Workout Strategy for Rx, Masters, Scaled
CrossFit Open 19.3 Has Been Announced
CrossFit Open 19.2: The Ultimate Workout Strategy Guide for Rx, Scaled, and Masters
CrossFit 19.1 Open Workout: The Ultimate Strategy Guide for Rx, Scaled, and Masters
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