CrossFit Momentum – CrossFit
Warm-up
19.4 Warm Up (No Measure)
Mobility prior to class – Green band Lat stretch on rig – Hamstring Floss
Ski 12-15 Cals at Moderate Pace
THEN:
2 Rounds:
10 PVC/Band Lat Pull Downs
5 KB High Pulls Each Side
5 Bottoms Up Press each Side
10 KB RDL
10 Snap to Hollow
THEN:
Ski 12-15 Cals at Fast Pace
Warm up for Bar Muscle Ups or Pullup Variation
Then, 5 minutes before you begin, at a fast pace
5 Power Snatch
5 Bar Facing Burpees
3 Power Snatch
3 Bar Facing Burpees
Rest 2 min
1-5 bar muscle ups or your variation
5 BFB
Metcon
19.4: 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
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
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
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period