19 wall-ball shots
\n19-cal. row
M 20-lb. wall ball
\nW 14-lb. wall ball
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weight of the medicine ball and measure the height of the target. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. The monitor of the rower should also be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
\n","workout":"The workout begins with the medicine ball on the ground and athlete standing tall. After the call of \u201c3, 2, 1\u2026 go,\u201d the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
\nThe athlete\u2019s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
\nThere is no tiebreak for this workout.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":11480,"event_name":null,"id":"wp178796","label":"19.1","media":{"hero":null,"movements":[{"alt":null,"title":"In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082310/19-1-190122124903-wbbot.jpg"},{"alt":null,"title":"The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a \u201cno rep.\u201d If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082313/19-1-190122124942-wbtop.jpg"},{"alt":null,"title":"The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads 19 calories.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082317/19-1-190122125119-row-1_0.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082307/19-1-190122125119-row-1.jpg"},"youtube_video_id":"hpZJYeOwHgQ"},"meta":{"description":"The workout begins with the medicine ball on the ground and athlete standing tall. After the call of \u201c3, 2, 1\u2026 go,\u201d the athlete will pick up the ball and perform the wall-ball shots. After 19 reps\u2026","title":"19.1"},"ordinal":1,"pdf_link":"https://games-assets.crossfit.com/2019Open_Week1_4ROMWOD-fnhd87ehsydbegw66.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082308/ROMWOD-stacked-logo-at-1x1-inch.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082308/ROMWOD-stacked-logo-at-1x1-inch.png","url":"https://romwod.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Men throw 20-lb. ball to 10-ft. target
\n
Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Women throw 14-lb. ball to 9-ft. target
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Men throw 14-lb. ball to 10-ft. target
\n
Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Women throw 10-lb. ball to 9-ft. target
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Boys throw 14-lb. ball to 9-ft. target
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Girls throw 10-lb. ball to 9-ft. target
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Boys throw 14-lb. ball to 8-ft. target
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Girls throw 10-lb. ball to 8-ft. target
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Men throw 20-lb. ball to 9-ft. target
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Women throw 10-lb. ball to 9-ft. target
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Men throw 14-lb. ball to 8-ft. target
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 19.1
\nComplete as many rounds as possible in 15 minutes of:
\n19 wall-ball shots
\n19-cal. row
Women throw 10-lb. ball to 8-ft. target
\n","type":"scaled"}],"weekday":null,"year":2019},{"competitions_workout_ids":[368],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"\nTime extends 4 minutes each time round is completed.\u00a0
\n*Reps decrease. Load increases.
\n","tiebreak":"The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.
\nIf all 5 rounds are completed in under 20 minutes, your score is the total time it takes you to complete the workout.
\nNote: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.
\nAll video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting, film the pull-up bar, plates and barbell to be used so the loads can be seen clearly. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.) and 142 kg (315 lb.).
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"This workout begins with the athlete standing under the pull-up bar. After the call of \u201c3, 2, 1 … go,\u201d the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.
\nIf all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
\nThis workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete\u2019s score is the number of repetitions completed up to their cutoff time.
\nIn this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2019-03-05T01:00:00Z","start":"2019-03-01T01:00:00Z"},"division_group":null,"division_groups":[],"drupal_id":11505,"event_name":null,"id":"wp178797","label":"19.2","media":{"hero":null,"movements":[{"alt":null,"title":"In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind 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. Overhand, underhand, or mixed grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082330/Hang-192sndjyuehb76egd65WD736.jpg"},{"alt":null,"title":"The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082333/T2Btouch-192sndjyuehb76egd65WD736.jpg"},{"alt":null,"title":"This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082336/JumpRope-192sndjyuehb76egd65WD736.jpg"},{"alt":null,"title":"The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082339/CleanStart-192sndjyuehb76egd65WD736-1.jpg"},{"alt":null,"title":"The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. ","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082342/CleanBottom-192sndjyuehb76egd65WD736-1.jpg"},{"alt":null,"title":"The rep is credited when the athlete\u2019s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082345/CleanTop-192sndjyuehb76egd65WD736-1.jpg"},{"alt":null,"title":"Scaled athletes and scaled teens may perform hanging knee-raises. In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082348/Hang-192sndjyuehb76egd65WD736_0.jpg"},{"alt":null,"title":"The rep is credited when the knees are above the height of the hips. ","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082351/KneeRaise-192sndjyuehb76egd65WD736.jpg"},{"alt":null,"title":"For scaled masters, each rep of the sit-up begins with the athlete\u2019s back in contact with the floor, the knees bent with the feet anchored, and the hands touching the floor above the head.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082354/SitUpback-192sndjyuehb76egd65WD736-1.jpg"},{"alt":null,"title":"The rep is credited once the athlete raises their torso until the hands touch either the toes of the dumbbells. AbMats are permitted. ","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082357/SitUpTop-192sndjyuehb76egd65WD736-1.jpg"},{"alt":null,"title":"For scaled divisions, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.","url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082400/JumpRope-192sndjyuehb76egd65WD736_0.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082322/Copy-of-190122150955A-1.jpg"},"youtube_video_id":"yJ7zyc8E2gE"},"meta":{"description":"NOTES This workout begins with the athlete standing under the pull-up bar. After the call of \u201c3, 2, 1 ...","title":"19.2"},"ordinal":2,"pdf_link":"https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082326/Trifecta-Logo-without-background-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2019/02/16082326/Trifecta-Logo-without-background-scaled.png","url":"https://www.trifectanutrition.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 toes-to-bars
\n 50 double-unders
\n 15 squat cleans, 135 lb.
\n 25 toes-to-bars
\n 50 double-unders
\n 13 squat cleans, 185 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 11 squat cleans, 225 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 9 squat cleans, 275 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 7 squat cleans, 315 lb.
Stop at 20 minutes.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 toes-to-bars
\n 50 double-unders
\n 15 squat cleans, 85 lb.
\n 25 toes-to-bars
\n 50 double-unders
\n 13 squat cleans, 115 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 11 squat cleans, 145 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 9 squat cleans, 175 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 7 squat cleans, 205 lb.
Stop at 20 minutes.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 hanging knee-raises
\n 50 single-unders
\n 15 squat cleans, 95 lb.
\n 25 hanging knee-raises
\n 50 single-unders
\n 13 squat cleans, 115 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 11 squat cleans, 135 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 9 squat cleans, 155 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 7 squat cleans, 185 lb.
Stop at 20 minutes.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 hanging knee-raises
\n 50 single-unders
\n 15 squat cleans, 55 lb.
\n 25 hanging knee-raises
\n 50 single-unders
\n 13 squat cleans, 75 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 11 squat cleans, 95 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 9 squat cleans, 115 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 7 squat cleans, 135 lb.
Stop at 20 minutes.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 toes-to-bars
\n 50 double-unders
\n 15 squat cleans, 95 lb.
\n 25 toes-to-bars
\n 50 double-unders
\n 13 squat cleans, 115 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 11 squat cleans, 135 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 9 squat cleans, 155 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 7 squat cleans, 185 lb.
Stop at 20 minutes.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 toes-to-bars
\n 50 double-unders
\n 15 squat cleans, 55 lb.
\n 25 toes-to-bars
\n 50 double-unders
\n 13 squat cleans, 75 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 11 squat cleans, 95 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 9 squat cleans, 105 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 7 squat cleans, 115 lb.
Stop at 20 minutes.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 hanging knee-raises
\n 50 single-unders
\n 15 squat cleans, 65 lb.
\n 25 hanging knee-raises
\n 50 single-unders
\n 13 squat cleans, 85 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 11 squat cleans, 105 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 9 squat cleans, 125 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 7 squat cleans, 145 lb.
Stop at 20 minutes.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 hanging knee-raises
\n 50 single-unders
\n 15 squat cleans, 45 lb.
\n 25 hanging knee-raises
\n 50 single-unders
\n 13 squat cleans, 65 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 11 squat cleans, 75 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 9 squat cleans, 85 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 hanging knee-raises
\n 50 single-unders
\n 7 squat cleans, 95 lb.
Stop at 20 minutes.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 toes-to-bars
\n 50 double-unders
\n 15 squat cleans, 115 lb.
\n 25 toes-to-bars
\n 50 double-unders
\n 13 squat cleans, 135 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 11 squat cleans, 155 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 9 squat cleans, 185 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 7 squat cleans, 205 lb.
Stop at 20 minutes.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 toes-to-bars
\n 50 double-unders
\n 15 squat cleans, 65 lb.
\n 25 toes-to-bars
\n 50 double-unders
\n 13 squat cleans, 85 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 11 squat cleans, 105 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 9 squat cleans, 125 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 toes-to-bars
\n 50 double-unders
\n 7 squat cleans, 145 lb.
Stop at 20 minutes.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 sit-ups
\n 50 single-unders
\n 15 squat cleans, 65 lb.
\n 25 sit-ups
\n 50 single-unders
\n 13 squat cleans, 85 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 sit-ups
\n 50 single-unders
\n 11 squat cleans, 105 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 sit-ups
\n 50 single-unders
\n 9 squat cleans, 125 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 sit-ups
\n 50 single-unders
\n 7 squat cleans, 145 lb.
Stop at 20 minutes.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 19.2
\nBeginning on an 8-minute clock, complete as many reps as possible of:
\n 25 sit-ups
\n 50 single-unders
\n 15 squat cleans, 45 lb.
\n 25 sit-ups
\n 50 single-unders
\n 13 squat cleans, 65 lb.
\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:
\n 25 sit-ups
\n 50 single-unders
\n 11 squat cleans, 75 lb.
\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:
\n 25 sit-ups
\n 50 single-unders
\n 9 squat cleans, 85 lb.
\nIf completed before 16 minutes, add 4 minutes to the clock and proceed to:
\n 25 sit-ups
\n 50 single-unders
\n 7 squat cleans, 105 lb.
Stop at 20 minutes.
\n","type":"scaled"}],"weekday":null,"year":2019},{"competitions_workout_ids":[369],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"\nM 50-lb. dumbbell / 24-in. box
\nW 35-lb. dumbbell / 20-in. box
The scoring for this workout includes a tiebreak. The athlete\u2019s time after completing the final box step-up will be used as a tiebreak time. Another tiebreak time will be recorded after the final handstand push-up is completed. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed either your final box step-up or your final handstand push-up. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
\nIf the entire workout is completed in under 10 minutes, your score is the total time it takes you to complete the workout.
\nNote: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.
\nPrior to starting, film the dumbbells so the weight can be seen clearly, and show the height of the box being measured with a tape measure. Also film the measuring process for the strict handstand push-up box and the length of the floor marks for the overhead lunge and handstand walk. All video submissions should be uncut and unedited in order to accurately display the performance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"*Kilogram dumbbells may not be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athletes using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed. \u00a0
\n\u2020The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
\nIf gym space is limited and a 25-foot lunge and handstand walk area is not available, athletes will be permitted to lunge back and forth in a smaller area so long as the 5-foot intervals still can be seen clearly.
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.
\nA box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.
\nThis workout begins with the dumbbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 … go,\u201d the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.
\nThe athlete\u2019s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap. \u00a0
\nTo see CrossFit Games Head Judge Adrian Bozman’s three critical tips for judging strict handstand push-ups in 19.3, click here.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":11521,"event_name":null,"id":"wp178798","label":"19.3","media":{"hero":null,"movements":[{"alt":null,"title":"The workout area for the lunge, handstand walk and bear crawl must be divided into 5-foot sections visibly marked on the floor. Ideally, the lane will have five consecutive sections, allowing for a 25-foot movement in one direction and a 25-foot movement back. Performing the lunge, handstand walk or bear crawl more than 25 feet in one direction without turning around is not allowed.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082413/A-aosdifnso.jpg"},{"alt":null,"title":"This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082416/B-asdofih7.jpg"},{"alt":null,"title":"At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete\u2019s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete\u2019s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a 5-foot section prior to switching arms. Lunging in place is not allowed. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082420/C-asdfoinwef0.jpg"},{"alt":null,"title":"The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082425/D-asodinfe8.jpg"},{"alt":null,"title":"For divisions using the front-rack lunge, the dumbbell is supported on the shoulders in front of the body. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082428/E-sdfiudude3.jpg"},{"alt":null,"title":"Athletes may support the dumbbell with one or two hands. At least one hand must remain in contact with the dumbbell at all times.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082432/F-asdfe3435.jpg"},{"alt":null,"title":"For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete\u2019s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082435/G-sdfweergr467.jpg"},{"alt":null,"title":"The rep is credited when both of the athlete\u2019s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082438/H-ddfgdfer5657.jpg"},{"alt":null,"title":"Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082447/I-srtgtr56875.png"},{"alt":null,"title":"Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082450/J-ertererger564567.jpg"},{"alt":null,"title":"At the bottom, the athlete\u2019s head makes contact with the ground or target. For athletes competing in a division that does not require elevation, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082453/K-rthrthth4676578.jpg"},{"alt":null,"title":"The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082457/L-tyjtfjyr65857.jpg"},{"alt":null,"title":"For divisions that require an elevated handstand push-up, the start and end positions are the same as described for the strict handstand push-up. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082500/M-Cdfghdfgh45.jpg"},{"alt":null,"title":"Set up a target of appropriate height for your division. The head must touch the target depth before returning to the finish position.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082503/N-dfghdrth467.jpg"},{"alt":null,"title":"The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082506/O-Cdfghrt457.jpg"},{"alt":null,"title":"If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep. Athletes must be walking across the line and may not jump both hands over the line to finish a section.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082509/P-dfghrt456.jpg"},{"alt":null,"title":"The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark denoting the start of the section being attempted. Reaching across the line and placing hands into the section constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082513/Q-dfghdt69789.jpg"},{"alt":null,"title":"If at any time the athlete stands up, drops to the floor or drops the hips below the height of the head, the athlete must restart from the last line crossed. Both hands and both feet must cross the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082517/R-dgafgdfhdfg346.jpg"},{"alt":null,"title":"Each rep of the press begins with the dumbbells at the shoulders and the feet in line. During the rep, any halt in the upward motion of the dumbbells constitutes a no rep. The athlete may not receive assistance with any movement from the hips or legs. Excessive backward leaning of the torso is not allowed. The feet must remain flat on the ground. A push press or jerk is not allowed.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082520/S-dfghrt4567.jpg"},{"alt":null,"title":"The rep is credited when the arms, hips and knees are fully extended with the dumbbells directly over the middle of the body. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082523/T-dfgh5647g.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082404/C-Copy-of-190122160649.jpg"},"youtube_video_id":"vm-yJPPBwys"},"meta":{"description":"Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point\u2026","title":"19.3"},"ordinal":3,"pdf_link":"https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082409/AF-CG-logo-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082409/AF-CG-logo-scaled.png","url":"https://www.assaultfitness.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.3
\nFor time:
\n200-ft. dumbbell overhead lunge
\n50 dumbbell box step-ups
\n50 strict handstand push-ups
\n200-ft. handstand walk
50-lb. dumbbell, 24-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell overhead lunge
\n50 dumbbell box step-ups
\n50 strict handstand push-ups
\n200-ft. handstand walk
35-lb. dumbbell, 20-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell front-rack lunge
\n50 dumbbell box step-ups
\n50 5-in. elevated strict handstand push-ups
\n200-ft. bear crawl
50-lb. dumbbell, 24-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell front-rack lunge
\n50 dumbbell box step-ups
\n50 5-in. elevated strict handstand push-ups
\n200-ft. bear crawl
35-lb. dumbbell, 20-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell overhead lunge
\n50 dumbbell box step-ups
\n50 strict handstand push-ups
\n200-ft. handstand walk
35-lb. dumbbell, 24-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell overhead lunge
\n50 dumbbell box step-ups
\n50 strict handstand push-ups
\n200-ft. handstand walk
20-lb. dumbbell, 20-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell front-rack lunge
\n50 dumbbell box step-ups
\n50 5-in. elevated strict handstand push-ups
\n200-ft. bear crawl
35-lb. dumbbell, 24-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell front-rack lunge
\n50 dumbbell box step-ups
\n50 5-in. elevated strict handstand push-ups
\n200-ft. bear crawl
20-lb. dumbbell, 20-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell overhead lunge
\n50 dumbbell box step-ups
\n50 5-in. elevated strict handstand push-ups
\n200-ft. handstand walk
35-lb. dumbbell, 24-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell overhead lunge
\n50 dumbbell box step-ups
\n50 5-in. elevated strict handstand push-ups
\n200-ft. handstand walk
20-lb. dumbbell, 20-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell front-rack lunge
\n50 dumbbell box step-ups
\n50 dumbbell strict presses (two dumbbells)
\n200-ft. bear crawl
20-lb. dumbbell, 20-in. box
\nTime cap: 10 minutes
Workout 19.3
\nFor time:
\n200-ft. dumbbell front-rack lunge
\n50 dumbbell box step-ups
\n50 dumbbell strict presses (two dumbbells)
\n200-ft. bear crawl
10-lb. dumbbell, 16-in. box
\nTime cap: 10 minutes
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first half of the workout. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
\nNote: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.
\nPrior to starting, film the pull-up bar, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"\n*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees. \u00a0
\nThe athlete\u2019s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.
\nIf the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete\u2019s score will be 66 reps (with a tiebreak time).
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":11535,"event_name":null,"id":"wp178799","label":"19.4","media":{"hero":null,"movements":[{"alt":null,"title":"The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete\u2019s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082530/A-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082531/B-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082533/C-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The burpee must be performed perpendicular to and facing the barbell. Athletes using an empty barbell or small-diameter plates for the snatch will need to set up a second barbell with 18-in. plates for the burpees.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082535/D-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The athlete jumps or steps back to lie on the ground. The athlete\u2019s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082536/E-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082538/F-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082539/G-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082541/H-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082542/I-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"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\u2019s feet off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082544/H-sdfgsdfgsdfg345435_0.jpg"},{"alt":null,"title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082546/J-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"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\u2019s feet off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082547/H-sdfgsdfgsdfg345435_1.jpg"},{"alt":null,"title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082549/K-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete\u2019s head when the athlete is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082551/L-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"At the bottom of the movement, the athlete must lower their body so the arms are fully extended.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082552/M-sdfgsdfgsdfg345435.jpg"},{"alt":null,"title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082554/N-sdfgsdfgsdfg345435.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082527/19-4-YT-thumb-b.jpg"},"youtube_video_id":"ODoESDUETCQ"},"meta":{"description":"Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete\u2026","title":"19.4"},"ordinal":4,"pdf_link":"https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082528/Zevia_LYB-Logo_Full-Color-300px.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082528/Zevia_LYB-Logo_Full-Color-300px.png","url":"https://www.zevia.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 bar muscle-ups
\n 12 bar-facing burpees
Men snatch 95 lb.
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 bar muscle-ups
\n 12 bar-facing burpees
Women snatch 65 lb.
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 chin-over-bar pull-ups
\n 12 bar-facing burpees
Men snatch 65 lb., may step over bar on the burpees
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 chin-over-bar pull-ups
\n 12 bar-facing burpees
Women snatch 45 lb., may step over bar on the burpees
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 bar muscle-ups
\n 12 bar-facing burpees
Boys snatch 65 lb.
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 bar muscle-ups
\n 12 bar-facing burpees
Girls snatch 45 lb.
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 chin-over-bar pull-ups
\n 12 bar-facing burpees
Boys snatch 45 lb., may step over bar on the burpees
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 chin-over-bar pull-ups
\n 12 bar-facing burpees
Women snatch 35 lb., may step over bar on the burpees
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 chest-to-bar pull-ups
\n 12 bar-facing burpees
Men snatch 65 lb.
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 chest-to-bar pull-ups
\n 12 bar-facing burpees
Women snatch 45 lb.
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 jumping chest-to-bar pull-ups
\n 12 bar-facing burpees
Men snatch 45 lb., may step over bar on the burpees
\nTime cap: 12 minutes
Workout 19.4
\nFor total time:
\n3 rounds of:
\n 10 snatches
\n 12 bar-facing burpees
\nThen, rest 3 minutes before continuing with:
\n3 rounds of:
\n 10 jumping chest-to-bar pull-ups
\n 12 bar-facing burpees
Women snatch 35 lb., may step over bar on the burpees
\nTime cap: 12 minutes
33-27-21-15-9 reps for time of:
\nThrusters
\nChest-to-bar pull-ups
Prior to starting, film the pull-up bar, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"This workout begins with the barbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 chest-to-bar pull-ups, 21 and 21, 15 and 15, and finally 9 and 9. \u00a0
\nThe athlete\u2019s 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.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":11548,"event_name":null,"id":"wp178800","label":"19.5","media":{"hero":null,"movements":[{"alt":null,"title":"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. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082601/A-asdofienGT.jpg"},{"alt":null,"title":"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\u2019s body.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082602/B-asdofienGT.jpg"},{"alt":null,"title":"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\u2019s feet off the ground. Overhand, underhand or mixed grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082604/C-asdofienGT.jpg"},{"alt":null,"title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082606/D-asdofienGT.jpg"},{"alt":null,"title":"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\u2019s feet off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082607/C-asdofienGT_0.jpg"},{"alt":null,"title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082609/F-asdofienGT.jpg"},{"alt":null,"title":"For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete\u2019s head when the athlete is standing tall. ","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082611/G-asdofienGT.jpg"},{"alt":null,"title":"At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082612/H-asdofienGT.jpg"},{"alt":null,"title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082614/F-asdofienGT_0.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082558/195-cover-sjdnjwya734gdbb.jpg"},"youtube_video_id":"iXA0ZNB9gBQ"},"meta":{"description":"This workout begins with the barbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete\u2026","title":"19.5"},"ordinal":5,"pdf_link":"https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082559/FitAID-Zero-0319-color.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2019/03/16082559/FitAID-Zero-0319-color.png","url":"https://www.lifeaidbevco.com/zero"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n95-lb. thrusters
\nChest-to-bar pull-ups
Time cap: 20 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n65-lb. thrusters
\nChest-to-bar pull-ups
Time cap: 20 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n65-lb. thrusters
\nJumping pull-ups
Time cap: 20 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n45-lb. thrusters
\nJumping pull-ups
Time cap: 20 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n65-lb. thrusters
\nChest-to-bar pull-ups
Time cap: 20 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n45-lb. thrusters
\nChest-to-bar pull-ups
Time cap: 20 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n45-lb. thrusters
\nJumping pull-ups
Time cap: 20 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n35-lb. thrusters
\nJumping pull-ups
Time cap: 20 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n65-lb. thrusters
\nChin-over-bar pull-ups
Time cap: 20 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n45-lb. thrusters
\nChin-over-bar pull-ups
Time cap: 20 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n45-lb. thrusters
\nJumping pull-ups
Time cap: 20 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 19.5
\n33-27-21-15-9 reps for time of:
\n35-lb. thrusters
\nJumping pull-ups
Time cap: 20 minutes
\n\n","type":"scaled"}],"weekday":null,"year":2019}]}