Open Workout 19.4
For Total Time…
3 Rounds of:
10 Snatches 95/65 lb.
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with…
3 Rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes
Post total time and Rx to comments.
Thanks to everyone who participated, cheered, judged, or helped out at Friday Night Lights last night. And thanks to Paul A. for making this very cool sweat angel!
Open Workout 19.4 Resources
Taking on 19.4 this weekend? Here are some articles and videos you might find useful!
- Open Workout 19.4 Movement Standards and Scaling Option CrossFit Games
- Tips from Top Athletes and Coaches BarBend
- Rich Froning’s Strategies and Tips Trifecta (video)
- Open Workout 19.4 Strategies and Tips CompTrain (video)
- Prep & Tips with Dr. Julie Foucher Pure Physio (video)
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9 Reasons Why Stretching Your Psoas Isn’t Working Breaking Muscle
The Ability to Pronounce “F” and “V” Sounds Might Have Evolved Along With Diet Smithsonian
Josh says
AG
A.
NFT:
1 min cyclical
8 powell raises – side
20 sec HS hold
30 sec crab walk – forward/backward
40 single unders
X 3 rounds
B. Handstand Walk Practice
C. @sustained pace:
row 25 cal
30′ HS walk
EB 20 cal
100 DU
rest 1:1
x 3 rounds
D. 5-10 min cool down
Courtney S says
1pm doing 19.4 as an unregistered Open Athlete
96 reps Rx’d
Still recovering from FluGate 2019 so kept things at a moderate pace for this entire workout, focusing on breathing and quick transitions. Snatches from the beginning broken up into 6-4 and a nice easy pace on the burpees until the last 6 or so. Finished in 4:50.
First round of BMU 5-3-2, second round 3-3-2. My main goal here was not to tear my hands up and I accomplished that, although I probably could have pushed it a little more to get into the third round. I’ve been working on the more “CrossFit style” BMU, but when I’m fatigued I tend to revert to my gymnasty kip so it’s possible some of these may not have been approved by CrossFit HQ.
I love any workout with rest periods so this was a fun one for me!
Fox says
Nice, Court!