CrossFit™ Open 19.4 Breakdown, Strategy and Warm-Up

CrossFit Open 19.4 Workout


For Time:

3 Rounds:
10 Snatches
12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with:

3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time Cap: 12 Minutes (Including 3 minute rest)

View the full standards on CrossFit’s website. 


How Should I Warm-Up For The CrossFit Open 19.4?


3 Min Row/ Bike/ Run

2 Rounds:
10 Sec Dead Hang
5 Kip Swings
8 KB Swings
5 Straight Leg Burpees

2 Rounds:
5 BB Hang Muscle Snatch
4 Levers
3 Kipping Chest-To-Bars

2 Rounds:
3 BB Hang Power Snatch
3 BB Power Snatch

2 Rounds:
3 Snatch (Workout Weight)
3 Bar-Facing Burpees
3 Bar Muscle-Ups

Please comment below if you have any questions or comments on this breakdown! Thanks for watching!

If you would like to discuss your plan for 19.4 and how you should approach it, get in touch with me.

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