CrossFit Valley Forge – Daily WOD

And the END is here! CrossFit drops a not so surprising and sudden bomb on us that 19.5 will consist of Thrusters and Chest to Bar Pullups! While many are surprised there is a time cap of 20 minutes, I am not! For a lot of us, that means pushing harder the final few minutes in order to finish versus moving when we are ready and completing the workout in easier form. Errrr! This is going to hurt the entire time and you’re going to have to push your pace to get your best time. Break it up early and often on both movements allowing your weakness to not be so weak. Hold that pace throughout and go for broke the final 18-30 reps. Good luck!

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Warm-up (No Measure)


Couch Stretch x60s

Keg Stretch x60s

Overhead Banded Distraction x30s

Dynamic Warmup

2 Rounds:

1:00 Light Row

3 Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups

Barbell WU:

Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)

Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations

Round 3 – 5 Front Squats + 3 Thrusters

19.5 Warmup

3 Thrusters 95/65

2 C2B

2 Thrusters

1 C2B

30 Jumping Jacks

-Rest 4 minutes


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