Get ready to go to a dark place! Again!
Are you ready for CrossFit Open Training 19.4? In the last round of the annual CrossFit Games Open, you compete against three of the most legendary moves in the annals of CrossFit, Burpees, muscle-ups and snatches.
If you're a CrossFit veteran, you know all these steps. But do you know yourself and your strengths and weaknesses? To flower in 19.4 means understanding your own abilities, playing out your strengths, and disguising your own weaknesses as much as possible. Your biggest key in this workout: Go hard when you can work hard and find ways to save your energy for the 30 muscles you need to do.
If you want to have this training, follow these tips.
Start with three laps of this racetrack that are timed out.
- 12 bar-burpees: Stand in front of a dumbbell with 45-pound plates. Lower your chest to the floor, then push yourself off the floor, stand back up and jump over the dumbbell. Turn around and repeat the process. (Do you need a refresher course in basic skills? Watch this video.)
Pause for three minutes. (This break is compulsory and you will need it.)
Then three laps of this racetrack that were run for time.
- 10 Bar Muscle: Hang on a chin-up bar with an overhand grip. Pull your chest to the counter (you may need to use a kip and swing) and then pull your upper body over the bar. Finish with straight arms and upper body over the bar.
- 12 more barping-burpees
You have a maximum of 12 minutes to complete (or do as much as possible) your entire workout.
Your Big Picture Plan
This workout is unique in that it is not really a workout. Think of it as two mini-workouts separated by a three-minute break. Both workouts are different, so it's important that you understand and plan your own strengths and weaknesses. Only one sport will end this training. Everyone else must aim for a different goal. Here are the three types of athletes I see in this training.
Persons with strong pole muscles and remains: If you have 10 to 20 unbroken muscle slips and a maximum weight of 225 pounds or more, you can expect to end this workout. Come quickly but controlled with uninterrupted rows of shreds.
People Alright When Building Muscle and Tearing: If you can perform 5 to 10 continuous muscle strains and have a maximum weight of over 185 pounds, you may not be able to finish this workout, but you will Do it deep into the second work block. They hope you get into the training and maybe finish it. Break the traps early to save your shoulders.
People just getting used to muscle or tearing: If you can not make an effort and fight with the prisoner, there is a good chance you will not finish this workout. It is especially important for you to get to the second training as soon as possible.
You are not sure where your muscles are? Improve your form with the most difficult version of the turn shown here.
Managing expectations is central to this training. But even if you do not expect to finish, you still want to come out hard and fast. Your heart rate will go through the roof thanks to these burpees and it will not feel good. The key here is not to panic; Do not forget that you take a three-minute break after your first workout. This helps to lower the heart rate. Pat Vellner, who took second place in the CrossFit Games last year, sprinted the first part of the workout and finished in just over 2 minutes. Try working at 85 to 90 percent capacity and do not hold anything back because you're in for a breather.
Attacking Each Phase
How To Attack Any Block From 19.4 Remember: Come out hard, because you have three minutes to catch your breath. Play to your strengths. Look for movements that let you know you are efficient and push back the movements that you are having difficulty with.
The best CrossFitters will do all of their reps by pulling the pole up from the ground without falling under the weight. You should not do that! It strains the shoulders and requires more use of the arms and speeds up your heart rate. Let's stay in power by grabbing all the repetitions and dropping under the bar after the first pull to save the shoulders and keep the heart rate down.