CrossFit Open 19.4

19.4For Time · 12:00

For time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then rest 3 minutes (the clock keeps running), then:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Start CrossFit Open 19.4 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Scaled

Men: 65 lb (29 kg); chin-over-bar pull-ups replace bar muscle-ups; may step over the bar on burpees

Women: 45 lb (20 kg); chin-over-bar pull-ups replace bar muscle-ups; may step over the bar on burpees

Movements

Snatch
Bar-Facing Burpee
Bar Muscle-Up

Movement standards

Any style of snatch, finished standing with the bar locked out overhead. Burpees face the bar and jump over it from both feet. The 3-minute rest counts toward the 12:00 cap.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Barbell Cycling & Pulling

Before: 4 sets × 3 Power Snatches at 75% + 3 × 3 Bar Muscle-Up transitions.

Pacing: Snatches unbroken or 6+4, burpees at a pace you can hold. Use the full 3-minute rest to bring your heart rate down.

After: 3 × 10 Lat Pulldowns + 3 × 12 Face Pulls.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Two-Part Pacing

Before: Empty-bar snatch drills, 6 burpees over the bar, 3 bar muscle-ups.

Pacing: Part one at 85% effort; part two is all about quick muscle-up singles.

After: Lat and shoulder stretch + 6 min easy row.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Intensity

Before: 6 min light cardio + shoulder prep.

Pacing: Step-over burpees and small pulling sets; don't chase failure on the bar.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2019/4; boxrox.com and fitnessvolt.com 19.4 coverage