19.4Inspiration”There are two kinds of people in this game. Humble ones and those who are about to be.”
-Logan GelbrichWarm-upWarm-upI. Dynamic
II. 3 Rounds
10 Band Passthroughs
10 Band Pull Aparts
3-5 Pull-ups/Ring Rows or 1-3 Bar Muscle-up
III. spend 5-7 minutes practicing 5 rep Snatch cycling. Progress to 5-10lbs heavier than the weight you will use in metcon.MetconCrossFit 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
periodCrossFit 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
periodCrossFit 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
periodNews-19.4 #fridaynightlights TONIGHT!!! Bring a friend and score your team an extra point!
-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.