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Clean & Jerk (full squat)
Start around 60% of your 1RM and build over the course of the 8 sets to something heavy for today.
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (135/95)
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
Standing Forward Fold
100 Kettlebell Swings (70/53, Rus)
400 Meter Run*
100 Thrusters (45/35)
400 Meter Run
100 Pullups
400 Meter Run
100 Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same 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
Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes
Movement Standards:
https://games.crossfit.com/workouts/open/2019/4#movementStandards
Scorecard:
https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf
Station 1 - Toes to Bar Practice
Station 2 - Pistol Practice
8 Toes to Bar
10 1-Arm Dumbbell Hang Clean & Jerks (50/35) (5 each arm)
14/12 Calorie Row
Single Leg Forward Fold (R/L)
400 Meter Run
30 Wallballs (20/14)
20 Box Jumps (24/20)
10 Dumbbell Renegade Rows (55/35)
(Pushup, Row Left, Pushup, Row Right = 1 rep)
Lizard (R/L)
Bench Press x 2 reps @ 21X1
Tempo: "21X1" means 2 seconds down, 1 second pause at bottom, eXplode up, 1 second pause at top.
Work at approximately 80% of your 1RM, and focus on the speed of the concentric motion – from chest to full lockout. You want to make that phase as quick and explosive as possible.
40 Double Unders
20 1-Arm Dumbbell Push Presses* (55/35)
10 Strict Pullups
*For the 1-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
Twisted Cross (R/L)
#1: 4 reps @ 75% 1RM
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%
#5: MAX reps @ 80%
Note number of reps completed on max set in comments.
30 seconds of Bike (or rowing)
30 seconds of Thrusters (75/55)
Rest 2 minutes
Score total cals/reps.
Puppy Dog
Snatch x 1.1
(rest 5-7 seconds between singles)
Suggested loading per set (% of 1RM): 70, 75, 80, 85, 88, 90
1000 Meter Row
15 Bar Facing Burpees
15 Power Snatches (135/95)
CFC on Facebook
Everybody loves a good breakfast food. This weekend, snack on almond cream cheese pancakes. These easy to make, light and fluffy low-carb pancakes are gluten-free, and a healthy sugar-free breakfast choice. GO FULL STACK ALWAYS. Enjoy today's #SaturdaySnack! 🍴
Almond Cream Cheese Keto Pancakes – Sugar Free Londoner
sugarfreelondoner.com
Light and fluffy Keto pancakes! These almond cream cheese pancakes are the most popular breakfast recipe on Sugar Free Londoner. Low carb and gluten free.Here we are at week four of The CrossFit Games Open. Wondering how to tackle 19.4? Be prepared for your attempt at this WOD before you walk into the gym by reviewing the standards and then checking on this list of strategies.
CrossFit Open 19.4 Workout Description and Strategies | Morning Chalk Up
morningchalkup.com
Workout 19.4 For time: 3 Rounds: 10 Snatches (95/65) 12 bar facing burpees Rest 3 minutes, then: 3 Rounds 10 Bar Muscle-Ups 12 bar facing burpees Time Cap: 12 minutes Full workout description, scaling options and score card. Strategy Guides CrossFit Invictus’ Beginner & Intermediate Strategy Cross...Friday Night Lights. Tonight. 5:30 p.m. We’ve got something special lined up for you- 3 on 3. For the ladies, Amanda Garman vs. Jessica Ann vs. Kirbie Bostick and for the guys, John Kane vs. Michael Spraggins vs. Benjamin Evenson. Come cheer your Fit Fam on and then tackle your own heat of 19.4. See you tonight, Friends!
Every WOD is a new opportunity to improve.
Who else learned what they needed to improve on through 19.3? 🙋🏻♀️🙋🏼♂️
Remind a buddy today that their 19.3 score is due by 8 p.m. EST tonight! Submit on the @crossfitgames website.
This #SaturdaySnack is sure to please everyone. It's made with simple ingredients that pack big flavor like ground beef (you can use ground turkey if you prefer), tomato sauce, green peppers, and dates. Serve on top of warm baked potatoes, creating a new take on a classic favorite. Post 19.3 meal? Heck yes. 🍴
physicalkitchness.com
A family dinner favorite! Whole30 sloppy joe bowls is a simple meal made in under 30 minutes, with all natural ingredients.19.3 has been announced and tonight will be your first opportunity to attack it! Friends, we want to be smart athletes. We always want to be working as hard as possible, but with that we also want to make sure we are staying safe. Here's some excellent tips and advice from The CrossFit Games athlete Cole Sager. This video is definitely worth the full watch.
See y'all tonight at 6:00 p.m.CrossFit Open workout 19.3 is going to expose two things… how skilled you are on your hands and how disciplined you are mentally! I give advice on some of th...
Friday Night Lights. Tonight. NEW START TIME: 6:00 p.m.
The throw down:
Strong and mighty Alex Kern originally was set to go against Joy Taylor, but due to coming down to the flu Joy cannot make the match. So, Alex bravely takes on and Joe Manusakis and James Douglas as they put on their own version of “The battle of the #dadbod”! Come cheer these guys on and then tackle your own heat of 19.3. See you tonight, Friends!
Tonight, The CrossFit Games Open 19.3 WOD will be announced. Wondering what the workout is going to be? Here's a look at some of the most common movements programmed in the Open year-over-year:
-- Chest to bar pull-ups and thrusters: 100%.
-- Deadlifts, burpees and snatches: 87.5%.
-- Ring muscle-ups: 75%.
...Some kind of muscle-up: 100%.
-- Box jumps: 62.5%.
Watch tonight at 7:30 PM EST any one of the four announcements going on LIVE. All live streams will be broadcast on Games.CrossFit.com.
2019 CrossFit Open Movement Tracker | Morning Chalk Up
morningchalkup.com
The CrossFit Open is entering its ninth season. As fans eagerly await the workout announcement every Thursday, we’ve assembled this historical chart of all movements which have been featured in past years. This page will be updated weekly as new workouts are announced.Because when you have friends and community supporting you through this, how could you not love The CrossFit Games Open?! 19.2 is in the books! 📚
Who’s excited for what’s next?