19.5 – Warm-Up and Strategy to get to the TOP 5% in CrossFit Open 2019

22 Mar 2019

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters 95/65 lbs
Chest-to-bar pull-ups

The CrossFit Games Open WOD 19.5

33 thrusters and 33 chest-to-bar pull-ups, are you kidding me? This WOD is OK for the top 2% but not for the other 98% even with regular pull-ups it will be too much.

In my opinion, this is one of the stupid WODs that has nothing to do with good programming and giving us RX C2B Fran will be a much better idea. Why?

I always thought that the Open is more about people and not about the top 1% of athletes. This WOD makes only sense for the top 1% to separate the best from that the rest. These guys can move quickly and won’t get stuck on C2B for long.

But the rest of us who are doing the Open will rest more than work during this WOD. If I wanted to do 20 min AMRAP of thrusters and C2B (which is not a good idea), there are better alternatives that would keep intensity higher like:

20 min AMRAP of
10 Thrusters
10 C2B

20 min AMRAP of
1-2-3-… Thrusters
1-2-3-… C2B

These WODs will be still too difficult for the majority but will make a better workout.

Anyway, CrossFitters should be ready for any challenge so let’s see the strategy for the Open 19.5 to get to the top 5%.

Good time to beat for the top 5% in the Open 19.5.

According to the WOD Time Calculator app the top 5% will finish at 12:15 and that top 45% of athletes will finish it under time cap (I think this number will be little lower like the top 25-30%).

Warm up for the Open 19.5

There is almost no need for warm up as the WOD starts with massive sets and is very long.

If you want to do warm up, I would recommend doing just a little practice of C2B and small sets of thrusters, for example:

10 min EMOM of
1. min: 3+2 C2B
2. min: 4+2 Thrusters 95/65 lbs

The strategy for the Open 19.5

If you want to beat others, you have to do something different.

Many will start with a huge chunk of thrusters and then just suffer for 18 more minutes.

The goal to get to the top 5% will be to split sets a lot.

Thrusters

I would stick to a maximum of 4-5 reps per set. It may feel boring during the round of 33 reps, but at least you will feel ok when you finish the set.

The goal is to do 4-5 quick reps (much faster than a guy who is going for 20 unbroken), drop the bar from the top, rest for 3-4 secs and pick it up again right into a squat clean.

For example, you may follow this rep scheme:
33 = 5+5+5+5+4+4+5
27 = 5+5+5+4+4+4
21 = 5+4+4+4+4
15 = 6+5+4 or 4+4+4+3
9 = 9 or 5+4

Switch to 3-4 reps if thrusters hurt a lot, and you need longer rest before picking up the barbell.

You should be able to go at the same speed during all rounds.

Chest-to-bar Pull-Ups

105 C2B is too much even for me (my best year in the Open was top 2.5%). You have to avoid getting fatigued so you are forced to switch to singles.

You can try doing sets of just 3-4 reps with ~5-sec rest or even try singles with super short rest (jump down from the top position of pull up and get back to the bar as fast as you can).

Adjust the rest duration to your overall C2B capacity. Have a slightly longer rest if you start feeling your pull strength is failing during the first 15 reps.

The goal is to keep about the same pace no matter what round you are doing.