CrossFit Open 19.5

19.5For Time · 20:00

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Men: Official Scaled version: games.crossfit.com/workouts/open/2019/5?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2019/5?scaled=1

Thrusters go from a full squat to lockout overhead. Chest touches the bar at or below the collarbone on every pull-up.

Before: 4 sets × 5 Thrusters at 75% + 4 × 5 Weighted Pull-Ups.

Pacing: Break the 33s early (e.g. 12-11-10) and keep pull-up sets well short of failure. The 15s and 9s are where you push.

After: 3 × 10 Chest-Supported Rows + 3 × 12 Hammer Curls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Before: Kip swings, 2 rounds of 6 thrusters + 5 chest-to-bar.

Pacing: Even splits on the rounds and quick transitions between bar and rig.

After: Lat and quad stretch + 8 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Before: 6 min easy cardio + shoulder prep.

Pacing: Small sets on both movements and short, planned rests.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2019/5; CrossFit South Brooklyn's 19.5 post and fitnessvolt.com coverage