• CFA031619 Open 19.4

    CrossFit Altius – CrossFit

    Warm-up

    ## 60 Seconds

    Active Spidermans

    Air Squats with Arms Overhead

    ## 40 Seconds

    Push-up to Down Dog

    Air Squats with Arms Overhead

    ## 20 Seconds

    Top Half Burpees

    Air Squats with Arms Overhead

    ## Modified Barbell Warmup

    5 Snatch Grip Deadlifts

    5 High Pulls

    5 Hang Power Snatches

    5 Behind the Neck Push Jerks

    5 Overhead Squats

    Mobility

    ## Banded Lat Stretch: 45 Seconds Each Side [VIDEO]( https://youtu.be/3xhccdGXRLI)

    Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

    ## Banded Complex: 3 Rounds [VIDEO](https://youtu.be/_kUcH5sg7RY)

    10 Pull-Aparts + 10 Pass Throughs + 10 Overhead Squats

    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 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

    4: 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 Teens (Ages 14-15) (AMRAP – Reps)

    3 rounds of:

    10 snatches 65lb/45lb

    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 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

    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

    3 rounds of:

    10 snatches 45lb/35lb

    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