CrossFit Fulshear – CrossFit
– Metcon: Open Workout 19.5 is classic couplet of thrusters and C2B Pull- ups. The volume though is incredibly high though. Break sets before you have to for both movements and try to stay consistent throughout. This should not be a sprint.
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
*Perform 8 Minutes of this warm-up
Grab barbells and start setting up for pull-ups
*Coaches review movement standards and allow people to start their own warm-up.
OPEN WOD 19.5
Thrusters (95, 65)
(65, 45) (Jumping Pull-ups)
1a) Close Grip Bench Press: 10-8-6-4. Rest 30s.
1b) 1-Arm DB Rows: 4 x 10 ea. Rest 30s.
3 Rounds of:
750 Meter Row
15 Box Jumps w. step down (24, 20)
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Time cap: 20 minutes
5 Minutes of recovery work i.e. easy bike, row, foam rolling