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
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).
