Friday 2019.03.22

CrossFit Open Workout 19.5

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

Time cap: 20 Minutes

SCALING AND LOADING

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

SCORING

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

MOVEMENT STANDARDS

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

CHEST-TO-BAR PULL-UP

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

CHIN-OVER-BAR PULL-UP (MASTERS 55+)

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.

The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

JUMPING CHIN-OVER-BAR PULL-UP (SCALED ONLY)

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted.

The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.