WARM UP – MOBILITY
Review all movement/judging standards for Rx and Scaled workouts
—
Big dynamic joint warm-up
Red band shoulder stretch + activation drills
Burpee warm-up/stretch (scorpions, cobra push-ups etc)
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Tech: Alternate 2 rounds of hanging + snatch drills:
– Scap pull-ups / beat swings (review technique for bar muscle up and kipping pull-up)
– Power snatch technique / warm-ups drills
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Partner up to judge for each other and let P1 warm-up for their WOD
WOD A
CROSSFIT OPEN 19.4 (RX)
For total time:
3 rounds of:
10 snatches (95/65)
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 the 3 min rest)
— OR —
CROSSFIT OPEN 19.4 (SCALED)
For total time:
3 rounds of:
10 snatches (65/45)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
—
Scaled M/W may step over bar on the burpees
Time cap: 12 minutes (including the 3 min rest)
ACCESSORY
3 rounds for quality:
12-15 GHD Sit-ups
6-8 Push-up + Renegade rows (Double DB/KB)
20-30 Band pull-aparts
