19.5 - Thrusters-Jumping Pull-ups

Friday, March 22, 2019

CrossFit Golden - Lacey

12:00 PM - 5 of us in CrossFit Open, ~9 in regular workout with Janet

Warm Up

2 Rounds of

6 burpees
3 bootstrappers
3 quad/ham stretch
5 oh press
5 push press

then Barbell warm up

5 push press
5 front squat
10 thrusters


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

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

This was as bad as advertised, with absolutely no opportunity to catch your breath and I was taking extremely long pauses during breaks.

33 Thrusters: 2:55 (5.3 each)
33 Jumping Pull-ups:  4:50 (1:55, 3.5 each)
27 Thrusters: 8:36 (2:44, 6.1 each)
27 Jumping Pull-ups:  10:40 (2:04, 4.6 each)
21 Thrusters:  14:44 (4:04, 11.6 each)
21 Jumping Pull-ups:  16:30 (1:46, 5.1 each)
15 Thrusters:  19:30 (3:00, 12 each)
7 Jumping Pull-ups:  20:00 (0:30, 4.3 each)

184 Scaled Reps!!

Well that is another Open in the books and I have every confidence that in the absence of the cap, I could have finished this workout in another 3-4 minutes.  I definitely could not have done it Rx.  My forearms are lit and my back was starting to tense up on the thrusters that I was breaking up into sets of 3 at the end.

I judged Alex who crushed the workout at 172 Rx Reps!