The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 10 | Snatch | 42.5 kg | 30 kg |
| 12 | Bar-facing Burpee | – | – |
| 10 | Bar Muscle-up | – | – |
| 12 | Bar-facing Burpee | – | – |
Women: 3 RFT: 10 Snatches 30 kg, 12 Bar-facing Burpees; 3 min rest; 3 RFT: 10 Bar Muscle-ups, 12 Bar-facing Burpees (Cap 12 min, time includes rest)
How Open 19.4 works
Open 19.4 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 19.4 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 19.4 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 9:00 | up to 9:55 |
| Advanced | up to 10:40 | up to 11:45 |
| Intermediate | up to 12:00 | up to 13:10 |
| Beginner | up to 12:00 | up to 13:10 |
| Novice | over 12:00 | over 13:10 |
Tips for Open 19.4
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 19.4
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- KB Snatch: Single-arm swing; Kettlebell High Pull
- Bar-facing Burpee: Step over the bar instead of jumping; Burpee with no jump at the top
- Bar Muscle-up: Chest-to-Bar Pull-up; Banded muscle-up