CrossFit Open Workout 19.4 is here.

CrossFit Open Workout 19.4

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

Women snatch 65 lb.
Time cap: 12 minutes

NOTES

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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).

Make sure you are properly fueled for CrossFit Open Workout 19.4 with the following foods: 

10 Healthy Pre-Workout Energy Foods For The CrossFit Open

2019 CROSSFIT OPEN

New for 2019, the CrossFit Games Open will be the single largest qualifier of athletes to the 2019 Reebok CrossFit Games. The top 20 men, 20 women and the fittest male and female in each country will receive an invite to the Games in Madison.

This handy link below provides you with a quick resource to identify and include many different types of protein in your diet to ensure you can recover well, build muscle and perform well throughout the entire competition and beyond. Recovery is absolutely vital during The CrossFit Open so that you can consistently perform throughout the whole 5 weeks of fun. 

OPEN NUTRITION CHECKLIST – 20 Healthy Protein Sources for Muscle Growth and Recovery

THE OPEN: QUICK STATS

This five-week, five-workout competition is held in CrossFit affiliates around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up and join in the first stage of the CrossFit Games season.

  • In 2016, 324,000 athletes participated in the worldwide CrossFit Open—the first stage of competition. From there, 260 athletes—40 men, 40 women and 30 teams of 6—moved on to eight Regional events where the top five in each category would earn an invitation to the Games.
  • in 2017 there were more than 380,000 participants in the CrossFit Open.
  • In 2018, 429,157 athletes completed at least one workout from the CrossFit Open. 
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