19.4!

WORKOUT 19.4

For total time: 

3 rounds of: 

 10 snatches 

 12 bar-facing burpees 

Then, 

rest 3 minutes before continuing with: 

3 rounds of: 

 10 bar muscle-ups 

 12 bar-facing burpees 

Time cap: 12 minutes, including 3-minute rest period 

Rx’d: (Ages 16-54) 

Men snatch 95 lb. 

Women snatch 65 lb. 

Scaled: (Ages 16-54) 

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees 

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees 

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

TIEBREAK 

SCORESHEET & MOVEMENT STANDARDS

SIGN UP FOR YOUR HEAT HERE!

VIDEO TIPS, STRATEGIES, JUDGING STANDARDS ETC

COMP TRAIN STRATEGY & TIPS

TRAINING THINK TANK STRATEGY & TIPS

COLE SAGER STRATEGY & TIPS

TRAIN FOR THE WIN STRATEGY & TIPS

BUTTERY BROS! VELLNER & BROS PERFORM 19.4


EVENT DETAILS:

Flowmasters: JERI & DAVID

Warm-up Coaches: CHENO & ZACH

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

We have a dynamite group of folks who have taken and passed the judges course!

One of our members, Marcus, will be at this event with camera in hand, as willl Nikki & Colin to capture the fun and excitement of the CrossFit Open. Make us look good (match your socks) ;)


Sponsors and Prizes

We kick things off for The Open series with TBD!

We’ll raffle off 3 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • 3 PRIZES, EACH CONTAINS: 

    TBD!!


PACOS TACOS!

New for this year, we’ll have tacos, every week! Expect a variety of vendors and flavors and enjoy your post workout protein in true Hood River local style. Our nutrition table will be family style and you are welcome to add anything to the table or to the fridge that you would like to contribute outside of tacos, including additional tacos or something to wash them down, if you’d like. :) Anyone who is signed up for The Open gets a food ticket, or tickets can be purchased at the door.


Step-by-Step Guide

1. Watch the LIVE Announcement on Thursday night at 6pm to learn the workout. Go here to watch or come by the shop, we’ll have it on!

2. Sign-up on the schedule for a heat time for Friday night. Heat times will be posted by 9pm on Thursday evenings. If you can’t make Friday night, be sure to sign-up for a regular group class.

If you cannot sign up, start with the password reset button, and if that doesn’t work, email cheno@powerstationhr.com and he’ll send you a password reset

3. Show up on Friday. We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, and get ready.

4. Do the workout!

5. Grab dinner and cheer on other athletes, BYOB, and smile – you did it!

jeri mcmaster