Rich Froning has been the face of men’s CrossFit for years now, winning the Games more than anyone in history (2011, 2012, 2013, and 2014), and now he’s offering some helpful tips for the 19.5 Open Workout.
Workout 19.5
33-27-21-15-9 reps for time of:
– Thrusters
– Chest-to-bar pull-ups
Men: 95-lb.
Women: 65-lb.
Time cap: 20 minutes
Here’s the Rich Froning 19.5 workout tips video:
Rich Froning advises doing a bigger set of thrusters while you have the bar in a thrusting position since it does take a little effort to pick up the bar. Now, for chest-to-bar, he says break them up into three sets and push the pace a little. If you’re slow and steady like him during your sets, do more reps so that you’re not resting as long which saves time.
Now, Froning says you can put the pedal to the metal if you want to go all out from the start since it is the last Open workout. But, even if you go at a slower pace, you should always keep moving.
For warm-ups, get the heart rate up by using an assault bike to get both your arms and legs moving, or do some rowers. Also, include some air squats, thruster with an empty barbell, ring rows, pull-ups, and kipping pull-ups.
His last piece of advice was to just have fun with the workout.
Here’s the movements standards video for 19.5 …
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.
Video Submission Details
Prior to starting, film the pull-up bar, plates, and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
(h/t Crossfitgames.com)
