Friday, March 15

March 15, 2019

 

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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