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19.4

14
Mar

19.4

Lowry CrossFit – CrossFit

REVISED EVENING SCHEDULE 3.15
Doors will open at 4:00pm. We will run heats of 19.4 till 6:30pm.
*All other classes regularly scheduled.

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WU: Warm-up (No Measure)

3 Rounds:

:30s Light Bike

5 Pushups + 7 Sit-Ups + 9 Air Squats

:30s Light Bike

1 section of the “Barbell WU” below.

Barbell WU:

Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses

Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches

Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Sets:

1-3 Strict Pull-Ups

1 Banded Complex – Video (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

Specific Primer for “Open 19.4”

Our first aim is to prime our work on the pull-up bar. After finding our movement here, we’ll then ramp up intensity into a final dry run.

Spend 5-7 minutes refining Bar Muscle-Up positions, keeping in mind how we are not looking to make any major changes here just yet (more on this inside the full write-up). Following:

2 Rounds:

5 Bar-Facing Burpees

1-2 Bar Muscle-Ups

This first practice round confirms the coupling for us. Following, we’ll add on the next layer, which is the opening couplet.

2 Rounds:

3 Power Snatches

3 Bar-Facing Burpees

Directly into…

1-2 Bar Muscle-Ups

Repeat this primer a total of two times.

The first iteration is to feel through the full combination at a controlled and measured pace. The second iteration, after resting as needed, is our workout pace. We want to feel ourselves breathing a bit here. Following, rest 4:00, and begin.

1: CrossFit 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

period

SC: CrossFit 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

period

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