“Open 19.4”

2019 CrossFit Games Open Workout #4

×
  • For Total Time
  • 3 Rounds of:
  • 10 Snatches (95/65 lb)
  • 12 Bar-Facing Burpees
  • 3 minutes Rest
  • Then, 3 rounds of:
  • 10 Bar Muscle-Ups
  • 12 Bar-Facing Burpees
  • Time cap: 12 minutes

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 “3, 2, 1 … go,” 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.

The athlete’s 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.

If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

Scaling: The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 95-lb. barbell
Women use 65-lb. barbell

Scaled: (Ages 16-54)
3 rounds of:
10 snatches (65/45 lb)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
12 bar-facing burpees (may step over)

Teenagers 14-15:
Boys use 65-lb. barbell
Girls use 45-lb. barbell

Scaled Teenagers 14-15:
3 rounds of:
10 snatches (45/35 lb)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
12 bar-facing burpees (may step over)

Masters 55+:
3 rounds of:
10 snatches (65/45 lb)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Scaled Masters 55+:
10 snatches (45/35 lb)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over)

×
namesake photo
The CrossFit Open is the world's largest participatory sporting event, with hundreds of thousands of athletes around the globe competing for bragging rights - and a handful of spots to the CrossFit Games.

Starting Thursday, Feb. 21 the workouts for the 2019 Reebok CrossFit Games Open were announced live each week from locations around the world. After the announcement of each week’s challenge, select athletes competed in the workout and set the scores to beat.

The 4th workout of the 2019 Open was announced at CrossFit NCR in Ottawa, Canada with Patrick Vellner, Craig Kenney, Tim Paulson, Paul Tremblay, and Pete Shaw competing and setting the scores to beat.
Filters
  • Category
    • Named WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
    • Show 15 more
      Show all
      Show less
  • Equipment
    • Show 15 more
      Show all
      Show less
  • Video
Do NOT follow this link or you will be banned from the site!