CrossFit 19.4 has officially been announced - and muscle ups have made their appearance. Ready?
For Time (12 minute time cap, this includes 3 min rest!)
Rest 3 minutes then...
3 rounds :
Head to Games.CrossFit.Com for your full workout standards.
The tiebreaker for this workout is when you finish the first part of the WOD before the rest period. So if you know you can't get any BMU's, your goal should be to simply SPRINT the first workout to secure a solid tiebreak.
Ideally "only do pull-ups when you can do them strict, first", but I know that will be thrown out the window. So, if you want your first "technically Rx" pull-up, try the box drop-in method to get some momentum and get your chin over the bar
The same rules apply for C2B pull-ups... trust your abilities, but don't go unbroken if your max set is only 15 reps. Instead, take short, quick breaks and get back on the bar as soon as possible. Singles are totally OK as long as you keep moving - don't waste time here.
Want a warm-up and recovery video specifically for the 19.4 workout?
Make sure to sign-up for our Open Strategy emails, and they will get delivered straight to your inbox!
If you're looking for more details on the 2019 CrossFit Games season, check out this article.
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
CrossFit Open 2020: The Details, Most Common Movements, & Predictions
CrossFit Open 19.5: Ultimate Workout Strategy for Rx, Scaled and Masters
CrossFit 19.5 Announcement: Thrusters Are Back.
Open 19.4 Updates: Try Something Different
CrossFit Open 19.4: Ultimate Workout Strategy for Rx, Masters, Scaled
CrossFit Open 19.3: Workout Strategy for Rx, Masters, Scaled
CrossFit Open 19.3 Has Been Announced
CrossFit Open 19.2: The Ultimate Workout Strategy Guide for Rx, Scaled, and Masters
Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.