Category: Daily WOD
CrossFit Games Open 19.5
CrossFit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters (95#/65#)
Chest-to-bar Pull-ups
Time cap: 20 minutes
CrossFit Games Open 19.5 – Scaled
33-27-21-15-9 reps for time of:
Thrusters (65#/45#)
Jumping Pull-ups
Time cap: 20 minutes
* JPU. Ensure 6” above head to bar. Must straighten arms at bottom of each rep and clear chin over bar.
Photo by @robcwilson
Open Workout 19.5
Workout Description & Scorecard
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Results
Results Open Registered Athletes
Lifting: 1 Squat Clean + 1 Hang Squat Clean & 4 RFT: Dumbbell Farmers Carries, Hand Release Push-ups and Ring Rows
Lifting: 1 Squat Clean + 1 Hang Squat Clean
Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set
EMOM for 7 mins: Squat Snatch (Touch & Go) & 21-15-9: Snatches and Box Jumps
EMOM for 7 mins: Squat Snatch (Touch & Go)
2 Squat Snatch (Touch & Go), pick load
Every 1 min for 7 mins.
21-15-9: Snatches and Box Jumps
21-15-9 reps, for time of:
Snatch (115#/75#)
Box Jump (24″/20″)
* Power Snatch. Choose a load that allows you to do 2-3 touch and go sets for each round.
Happy 500th WOD to Brandon! Congrats on hitting this milestone!
Tomorrow we find out the final Open workout with 19.5 Who thinks Deadlifts and DB Thrusters for time are on tap?
What to Expect for 19.5
Fraser and Pearce Win 19.3
Results
Results cont
Back Squat 8-6-4-2-1 & 4 RFT: Wall Balls, Run and Handstand Push-ups
Back Squat 8-6-4-2-1
Back Squat 8-6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Wall Balls, Run and Handstand Push-ups
4 rounds for time of:
15 Wall Balls (20#/14#)
Run 400m
15 Handstand Push-ups
Rest 1 min
* Total time includes rest intervals
Photo by @robcwilson
Update on the Leaderboard and who’s on the outside looking in.
Inside Elite Fitness – 19.4 Recap
Mat Fraser 19.4 Insanely All Unbroken
Results
Results cont
Alt EMOM 10 mins: Knees To Elbows and Ring Dips & FT: Row, Deadlifts and Run
Alt EMOM 10 mins: Knees To Elbows and Ring Di
ps
Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips
FT: Row, Deadlifts and Run
For time:
Row 1000m
40 Deadlifts (225#/155#)
Run 800m
“Friday Night Creeper” Photo by @robcwilson
Advanced RX: Lifting: Hang Squat Cleans and Front Squats & FT: Wall Balls and EMOM Toes-to-bars
Advanced RX Class:
Lifting: Hang Squat Cleans and Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 5-4-3-2-1, using heaviest weight per set
* Complex
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates
As a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
* Normal WB not alternating partner WB! Alternate work/rest with your partner
Open 19.4 Photos by @robcwilson
CrossFit Games Open 19.4
CrossFit Games Open 19.4
For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar Facing Burpees
Rest 3 mins
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)
* Snatch (power or squat) only. Burpees can step back or up but must jump over bar with 2 feet. Must be perpendicular to bar and chest to floor. If you complete first 3 rds note tie break time.
CrossFit Games Open 19.4 – Scaled
For total time:
3 rounds of:
10 Snatches (65#/45#)
12 Bar Facing Burpees*
Rest 3 mins
3 rounds of:
10 Pull-ups
12 Bar Facing Burpees*
Time cap: 12 mins (including 3 min rest period)
*Athletes may step over the bar
Back Squat: 5-5-5 & Alt EMOM 15 mins: Rows, One Arm Dumbbell Snatch (Alternating) and Air Squats
Back Squat: 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Rows, One Arm Dumbbell Snatch (Alternating) and Air Squats
Every 1 min for 15 mins, alternating between:
Row 150m
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Air Squats
Row M: 150m F: 125m
Photo by @robcwilson
Tomorrow is our next Open WOD! This is a fun one that I was able to test out tonight with a few others after the announcement. The first couplet is a sprint/gasser that gives you incentive to move fast while getting to the mandatory 3 minute rest before couplet #2.
The heart rate is definitely going to be high with this workout. Maintain consistent movement on the burpees, take minimal breaks with the power snatches, and be ready before the first set/attempt at a Bar Muscle-up (to not waste any effort or pull).
Have fun with this and enjoy Friday Night Lights!
Open Workout 19.4
For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 Bar muscle-ups
12 Bar-facing burpees
* Scale to (65#/45#), and chin over bar pull-ups
* 12 Minute Time Cap
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Logistics:
- Most athletes will not have a total time for the WOD, but will have a Total Rep count at the end of the 12 minute cap
- For those who complete Couplet #1, you will need to have your tie break time recorded to submit your score along with total rep count
- 3 minute rest REQUIRED between both couplets
- No mats needed for burpees
- Bar Facing Burpees standards:
- Must be done perpendicular to the barbell
- Chest and thighs must hit floor
- Athlete can step back and step up, but must jump with a two footed takeoff over the bar
- Snatch standards:
- Power, squat or split
- Feet must come in line at lockout before lowering or dropping bar