How to Scale CrossFit Open Workout 19.4

Here is all the help you will need to scale the fourth Open workout.

SCALING OPEN 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

Time cap: 12 minutes, including 3-minute rest period.

CROSSFIT OPEN WORKOUT 19.4 – VARIATIONS

Rx’d: (Ages 16-54)

  • Men snatch 95 lb.
  • Women snatch 65 lb.

Scaled: (Ages 16-54)

  • Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
  • Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

  • Boys snatch 65 lb.
  • Girls snatch 45 lb.

Scaled Teenagers 14-15:

  • Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
  • Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:

  • Men snatch 65 lb., perform chest-to-bar pull-ups
  • Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

  • Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
  • Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Snatch Tips

Pull Up Tips

NOTES

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).

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