Rolling right into Week 4, we have the first appearance of a rest built into an Open WOD. CFHQ is keeping it interesting this year!


3 Rounds:
10 Snatches (95/65#)
12 Bar Facing Burpees
3 Rounds:
10 Bar Muscle-Ups
12 Bar Facing Burpees

  • Scaled: 65/45#, chin over bar pull-ups, burpee step over ok
  • Masters 55+: 65/45#, chest to bar pull-ups
  • Masters 55+ scaled: 45/35#, jumping chest to bar pull-ups, burpee step over ok
  • Teens: 65/45#
  • Scaled Teens: 45/35#, chin over bar pull-ups, burpee step over ok

We all had an opportunity just this week to work our snatches, burpees, AND muscle-ups. Plus we’ve been hitting anaerobic sprints with built in rests in our regular programming for months, so you are once again well prepared.

This WOD is very accessible for all of us, and everybody will have an opportunity to at least finish the first three rounds. The name of the game is protecting your back with good technique while moving as fast as possible.

Need to cycle snatches? Well if you were here on Tuesday then we just practiced this! Wondering how many muscle-ups or chest to bar or pull-ups you can do at a time before getting fatigued? We just dipped our toes into those waters on Wednesday with our tabata!

You’ll really want to make sure you’re using your hips and trap shrug on those snatches and not pulling with your arms. Keep your core tight and back flat, driving with your legs to save your arms.

Safety means technique first! Choose manageable sets of reps, but you’ll need to move at as much of a sprint pace as possible- especially on those burpees.

This time we get a rest! Three minutes is actually a pretty long time, so you should feel pretty good going into the second part. Rest tall during the interim time. Keep that diaphragm open, long controlled breaths, in through the mouth and out through the nose. You need to relax and recover. 

Once you make it to the second round, make sure you have a plan as to how you want to manage those reps on the bar work, and then stick to it. Maybe it’s 5/5 or 4/3/3. Maybe it’s singles. Doesn’t matter as long as you keep moving.

Sometimes picking a time domain helps, like every :30 for your rep sets. We did this with the tabata on Wednesday. You could also prescribe yourself a pre-determined rest, like :15 between each set of reps. Break it up any way that is manageable for you!

Really make sure you’re ready for that first muscle-up/chest to bar/pull-up. That first rep will set your mental game for how the rest of the reps are going to go.

I think this workout is a great test of will, and I know all of you have so much grit & mental strength. The BEST part is that I know we’re going to see SO MANY firsts again. Now go get em!

Saturday Specialty Class:

Oly cycle has ended, so for the rest of the March we’ll have Partner WODS hosted by a different coach each week! Coach Dukes is on deck this week bringing you a really cool chipper WOD utilizing kegs!

Coming the second week of April, you’ll see an ALL NEW CLASS for a 6 week cycle in our Specialty Saturday slot. Check out Monday’s blog for the big announcement!

Schedule This Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: CrossFit Sparx
  • Saturday @ 10:30am: Partner WOD
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sundays*

*did you miss FNL? Couldn’t make it to class or Open Gym? Want to try 19.4 for a second time? Every Sunday during the 5 weeks of the Open we have Second Chance Sundays after Long WOD for your chance!