19.5 CrossFit® Open Workout Tips from Top Athletes and Coaches

Here are some of the best tips from athletes and coaches to take on CrossFit Open Workout 19.5!

We are nearing the road for the 2019 CrossFit Open, but we’re not there yet. CrossFit Open Workout 19.5 features a high volume descending ladder featuring thrusters and chest-to-bar pull-ups. Of all the Open workouts we’ve seen thus far, we have a feeling this workout will be the most competitive yet. There are multiple veteran athletes trying their best to make a last minute attempt at climbing the leaderboard.

If you missed the announcement last night, we’ve added CrossFit Open Workout 19.5 into this article below. We also added in the movement standards for the workout.

CrossFit Open Workout 19.5

  • Thrusters: 33 reps, 27 reps, 21 reps, 15 reps, 9 reps (95 lb for men, 65 lb for women)
  • Chest-to-Bar Pull-Ups: 33 reps, 27 reps, 21 reps, 15 reps, 9 reps

    Time Cap: 20-minutes

    CrossFit Open Workout 19.5 Movement Standards

    Thruster

    In order for a rep to count, an athlete must squat the barbell to a point where to hips are deeper than the knee crease, then press the barbell overhead upon standing up. A rep is counted once the arms, hips, and knees are fully locked out.

    Chest-to-Bar Pull-Up

    An athlete must begin in a dead hand position with the feet off the ground. Kipping is allowed, but an athlete’s body must achieve the movement requirements. A rep is credited once the chest/collarbone area are in clear contact with the bar.

    Top CrossFit Open Workout 19.5 Tips

    This is huge descending ladder, which is going to require ample strategy to ensure the time cap is met! Here are some of our favorite CrossFit Open Workout 19.5 tips from top athletes and coaches.

    1. Cole Sager — Know Your Limits

    CrossFit athlete Cole Sager stresses the concept of knowing one’s limits. He points out that if you regularly break up the set of 15 in Fran, then do the same in the first two sets of the workout. Sager says that by the 15 and 9-rep rounds, that’s when you should kick it in gear, so avoid burning yourself out too soon.

    2. Trifecta/Rich Froning — Big and Small Sets

    Rich Froning advised splitting up reps differently for each part of the workout. He recommends performing bigger sets in the thrusters and smaller sets in the chest-to-bar pull-ups.

    3. Brute Strength — Break Up the Reps

    The Brute Strength coaches recommend breaking up the reps based on your capabilities. They point out knowing where your muscular endurance limits exist is extremely useful. Break it up early if you need to, or go longer based on your abilities. Take smaller sets and shorter rests.

    4. Craig Richey — Rest As Needed

    CrossFit athlete and YouTube personality Craig Richey spoke with Sean Sweeney and Travis Mayer for tips after they took on 19.5 at the live announcement. Both Sweeney and Mayer recommended going as long as you can in the thrusters before burning out and breaking the chest-to-bar pull-ups into small sets. They point the importance of rest for a strong performance.

    Feature image from CrossFit YouTube channel. 

    Jake Boly

    Jake Boly

    Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Currently, Jake serves as the Fitness and Training Editor at BarBend.

    He's a Certified Strength and Conditioning Specialist (CSCS) and has spoken at state conferences on the topics of writing in the fitness industry and building a brand.

    As of right now, Jake has published over 1,200 articles related to strength athletes and sports. Articles about powerlifting concepts, advanced strength & conditioning methods, and topics that sit atop a strong science foundation are Jake's bread-and-butter.

    On top of his personal writing, Jake edits and plans content for 15 writers and strength coaches who come from every strength sport.

    Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse players, and a personal trainer the three years before that, and most recently he was the content writer at The Vitamin Shoppe's corporate office.

    Jake competes in powerlifting in the 181 lb weight class, and considers himself a professional knee rehabber after tearing his quad squatting in 2017. On the side of writing full time, Jake works as a part-time strength coach and works with clients through his personal business Concrete Athletics in New York City.

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