Just when you thought that the CrossFit Open could not be more hellish this year, here comes 19.5. And this is a bad one as it comes.
Over the last few days, everyone speculated that this training would to a certain extent include engines and pull-ups from chest to bar, and everything was right. What none of us could have foreseen was the crazy amount of volume we encountered in both moves. This training is a long burner that not only rewards strength, power and execution. You also need strategy, discipline and confidence in your personal plan.
The CrossFit Workouts 1
I played it through last night and finished 15:14, with no set plan and little warm-up. I strongly advise against these two things. I split the first few laps into many sets, but I did not have a replay program. Towards the end of the 21st round, I tore both hands, which made the last two rounds of the pull-ups murderously difficult. I will rest over the weekend and repeat the training on Monday to save 60 to 90 seconds (or more!) Of my time.
How to Dominate 19.5:
Your goal is to complete 5 rounds of the following round as fast as you can. In the first round, you do 33 reps (yes, really) of every move. They will make 27 repetitions in the next round, 21 in the third round, 15 in the fourth round and 9 in the fifth round. You have to be ready in less than 20 minutes.
Barbell Thruster: Stand next to a dumbbell loaded with 95 pounds. Clean the rod by your shoulders. This is your starting position. Bend your knees and hips until your thighs are at least parallel to the floor and essentially perform a fore squat. Stretch your legs and push through your heels to get up. Use this impulse to push the dumbbell directly over the head. This is 1 repetition; Repeat as needed and try to stay fluid throughout the movement.
Chest to Latch Pull Up: Hang on a pull-up bar with a handle. Pull up until your chest touches the bar. You can do this either in a stern shape or with the classic CrossFit Kip Swing to create momentum with the hips to reduce the load when you pull up.
Your Big-Picture Schedule
19.5 is a classic couplet that we got used to in the last training session of the CrossFit Open. What we could not have prepared was the sheer volume of this workout, 105 reps of every move!
This workout may seem brutal at first, but take a step back. At 19.5 it's more about strategy and pace than attacking. To do that well, you need to be prepared with a solid Plan A and a Plan B ready in case something goes wrong (which is probably the case).
Do not try to get extremely hot. Break off early and often. This training is a marathon version of Fran (21-15-9 for engines and pull-ups). Do not be fooled that this is a sprint. If you do, you are on a hard journey. Your key: Divide the rounds of 33, 27 and 21 into small, manageable sets with short, calculated rest periods in which you can move. If you survive these big sets and still have room in the tank, you will attack rounds 15 and 9. I was able to do the last round 9 unbroken for both movements.
The individuals who will achieve the best result in this training will be those who remain disciplined with their rest windows and follow their plan.
Make a plan to hold on to
Even if you do not use my plan, you must Do something similar with a detailed plan in this training. Find out how much time you need for a push-pull and a pull-up, and also find a suitable rest period between movements and between movements. Adding a 2 to 3 second break is not bad If you know these numbers, you know how and where to finish the workout.
Ask your judge or trainer to blame you for your plan. It's going to be impossible if you're in the heart of the workout To keep track of your times, you need someone in your corner who can count on rest and make sure you're not going too fast, but not so much slower will stop you from pressing. If things feel too aggressive, add 2 to 3 seconds to your pauses between turns and turns.
Do not tear your hands!
With an incredible 105 clicks on the menu, just a week after making 30 bar muscle-ups in 19.4, our hands will be ripe. Do whatever you can to make sure that does not happen, especially in the first few laps of this workout. If you tear your hands, you will be considerably slower if you are struggling to grab the rod. Use gymnastics grips wherever possible. If this is not the case, you should cut off the cornea and excess skin from the palms before training.
Do not be shy about making singles on the pull-ups
If you're a beginner and you do not string big sets of chest-and-pull pull-ups together, then you should Sets in fast singles do kip swing and pull your chest to the bar, then drop and jump right back to perform your next repetition with little to no pause, it may seem slow, but you will move with very little rest, Secure your grip and keep your heart rate low.
The round-by-round strategy
Want to prove that you have to break this round? Last year's CrossFit Games champion Mat Fraser scored his 33rd Round broken two sets for both will be th during the open announcement on Thursday night racks and pull-ups from chest to bar. He finished the workout in a glowing 6:53! Mat is of course the most capable man in the world, and his break was Strategis ch and planned.
For the rest of us mortals we must know our capacity for both movements and divide each into 4 to 6 sets. Think of a short pause of 5 seconds between each sentence. For example, set your engines in sets of 7-7-7-7-5 and rest between each set for 5 seconds. If you need 15 seconds for each set, you're done with the first round of engines in about 1:30 or 1:40. Equally important, you have maintained around 75-80% of capacity and are ready to start your pull-ups right away. If you use a similar scheme for pull-ups and each set lasts 10 seconds, you're done with this brutal first round in just over a minute. That will set you to 2:35 or 2:50. Even if you consider a transition between the moves, you will be out of this Hell Round in about 3 minutes.