Patrick Vellner wins the Canada CrossFit Open 19.4 workout announcement

Four athletes went head-to-head at CrossFit NCR in Ottawa on Thursday, led by veteran Patrick Vellner through all rounds. Other athletes included Paul Tremblay and Craig Kenney.

The workout involved three rounds of snatches, alternated with bar-facing burpees. After those three rounds, athletes took a three minute mandatory break before launching into three rounds of bar muscle ups and bar-facing burpees.

CrossFit’s website, the hosting affiliate, and Facebook live suffered a number of technical issues resulting of coverage drops during the live cast. The cast rocketed to over 125,000 views in the first ten minutes of the live cast.

Vellner’s advice was to push yourself in this quick workout. “If you’re looking to gun for a good score,” he added after the workout, “you’ve gotta go fast from the start. Get uncomfortable and get used to it.”

By Ben Garves

Ben Garves is a digital product expert, author, entertainer, and activist. His portfolio of thought leadership in digital marketing and web experiences has included major clients like Microsoft, Google, Twitter, eBay, and Facebook. He’s also a freelance health and fitness journalist with over 400 stories written since 2018, a podcaster with 200 episodes to his name, and runs a YouTube channel with over 100 fitness and activism-oriented videos and live streams. Ben has founded the Fitness is for Everyone™ initiative to raise awareness about social injustice in both racial inequality and socioeconomic disparity in access to quality fitness and nutrition options around the globe.

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