CrossFit Open 19.4 is here, and it's a great week for a first bar muscle up.... or maybe a pull-up, if you're going after 19.4 scaled. In week 4 we have three movements, and some programmed rest. Let's take a look at the workout, and then talk strategy.
For Time (12 minute time cap, this includes 3 min rest!)
Rest 3 minutes then...
3 rounds :
Looking for a complete breakdown of 19.4 workout standards? Head to the official 2019 CrossFit Games Open website.
Check out the box drop-in demo below! This is a video pulled from the secret vault inside our paid coaching course, Bar Muscle Up Mastery, where I explain exactly what to look for in the box drop-in technique.
Scaled needs to do pull-ups in the 19.4 scaled workout! Oh snap!
Like past 2019 Open workouts, the standards are going to stay the same here until we hit Masters 55+, where the BMU’s change to Chest to Bar pull-ups
For many, this CrossFit Open 19.4 is all about “facing your fear”. You either hate snatches, you’re worried about the bar muscle ups, or you’re still working on mastering the pull-up - which is now considered a “scaled” movement?! Here are three things I want you to think about during the 19.4 workout.
If you're looking for more details on the 2019 CrossFit Games season, check out this article.
For an abbreviated CrossFit Open 19.4 strategy guide to share with a friend and easily digest, check out this 19.4 quick tips page.
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 Boulder, 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).
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