• Daniel LaPointe

Friday, March 15


Open 19.4 Strategy Video below. https://www.youtube.com/watch?v=3ZNsHfBc0Aw&feature=youtu.be ACTIVATION Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell. 2 Rounds: :30s Light Bike 5 Pushups + 7 Sit-Ups + 9 Air Squats :30s Light Bike 1 section of the "Barbell WU" below. Barbell WU: Round 1 - 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses Round 2 - 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches Round 3 - 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin) Followed by, 3 Sets: 1-3 Strict Pull-Ups 1 Banded Complex (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)

3 rounds of: 10 snatches 95lb/65lb 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, including 3-minute rest period

CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)

3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)

3 rounds of: 10 snatches 65lb/45lb 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 bar) Time cap: 12 minutes, including 3-minute rest period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)

3 rounds of: 10 snatches 45lb/35lb 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 bar) Time cap: 12 minutes, including 3-minute rest

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