What is the CrossFit Open 19.4 workout?

The fourth workout of the 2019 CrossFit Open was announced simultaneously from Canada, Italy, Brazil, and the Netherlands.

The workout is:

Three Rounds for Time:

  • 10 snatch (65/95)
  • 12 bar-facing burpees

Rest 3 minutes

Three Rounds for Time:

  • 10 bar muscle-ups
  • 12 bar-facing burpees

12 minute time cap, including three-minute rest.

Scaling Options

Teenagers 14-15:

  • Boys snatch 65 lb.
  • Girls snatch 45 lb.

Scaled Teenagers 14-15:

  • Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
  • Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:

  • Men snatch 65 lb., perform chest-to-bar pull-ups
  • Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

  • Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
  • Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

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, Facebook, and Bloomberg. 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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