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19.5

21
Mar

19.5

Lowry CrossFit – CrossFit

Join us tonight @ 4:00pm as we wrap up the 2019 CrossFit Open. This will be the last “Friday Night Lights” so let’s grind thru 19.5 and celebrate afterwards with beer and food at the Lowry Beer Garden. The plan is complete the workouts by 6:00ish and meet up at the LBG around 7:00pm.

View Public Whiteboard

WU: Warm-up (No Measure)

Foam Roll

Hip Halo

Banded Shoulder Distraction

Pigeon Pose

Activation

3 Rounds:

1:00 Light Bike

3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups

:30s Moderate Bike

1 section of the “Barbell WU” below.

Barbell WU:

Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)

Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations

Round 3 – 5 Front Squats + 3 Thrusters

Childs Pose on Box – 1:00 – Video

Laying Front Rack Stretch – 2:00 Video

Wrist Stretches – 30s in each position Video

Specific Primer for “Open 19.5”

Steadily elevating the heart rate, let’s alternate back and forth between the two movements of the workout, the thruster and pull-up, with a very, very light bike between. The bike keeps our heart rate slightly above normal between sets, adding to the transferability to our full effort to come.

3 Rounds, at a walk through pace:

3 Thrusters

1-3 CTB Pull-Ups

~:30s Recovery Bike

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resting as needed between efforts (~1-2 minutes):

2-3 Thrusters

2-3 CTB Pull-Ups

2-3 Thrusters

2-3 CTB Pull-Ups

These primer rounds afford us the chance to go back to the thruster and pull-up bar, fully feeling out the transitions between. Following, rest 4:00, and begin.

MC: Crossfit Games Open 19.5 (Ages 16-54) (Time)

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

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

MC2: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

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

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

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