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Video and pics courtesy of The CrossFit Games

WOD:

“19.4”

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 3-minute rest
period

 

NOTES

Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.

If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

MOVEMENT STANDARDS

Snatch:
The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in
line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If
a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.
If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

 

Bar Facing Burpee:
The burpee must be performed perpendicular to and facing the barbell. Athletes using an empty barbell or small-diameter plates for the snatch will need to set up a second barbell with 18-in. plates for the burpees.
The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must
remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.
The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time.
The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

 

 

Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.
The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and
wear hand protection.

 

For All Movement Standards, Scaling Options past what is below, and score sheets, click here

 

Scaling Options:

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-Above Pullups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
(Scaled can step over bar in Burpees)

 

Cool Down:

Kneeling Lat Stretch – 10 per side

Roll out posterior chain – 30 passes

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