CrossFit Open 19.4 workout, description and links

This week we see two high-skill movements in the CrossFit Open 19.4 workout again. This time it’s the snatch and bar muscle ups.

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

Here are the official workout standards:

Make sure to read the workout description PDF to get all the little details that changed for this years standards. Here are the most important ones:

  • If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over.
  • Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way.
  • The athlete jumps or steps back to lie on the ground. … the athlete can step or jump to their feet.
  • The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted … does not need to land with both feet at the same time.
  • The [muscle-up] rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

If you spot a mistake or if you feel like one of the points need more clarification, make sure to get in contact.

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