Recovery Tips for 19.4

Rcovery Tips for CrossFit Open Workout 19.4

Can you believe we’re already in week 4 of the Open? Just one more workout after this one and we’re done!

19.4 was just announced and if you were anything like me and this one is a burner!! Basically, turn it on, and hold on for dear life. Read below for my tips on how to recover from 19.4 so you can train this week or re-test the workout in a few days! This one looks to be pretty re-testable, so learn from your first attempt, recover, and go get a better score!

For those who missed it, 19.4 is below:

CrossFit Open 19.4 (12:00 cap including the rest)

3 Rounds:

10 Power snatch - 95/65

12 bar facing burpess

—rest 3:00—

Then, 3 rounds:
10 Bar Muscle-Up

12 Bar facing burpess

Wall Arm Bar

This workout will seriously tax your shoulders, maybe even more than last week! The wall arm bar is a simple and gentle way to stretch out the muscles in your chest and add some rotation into the mid back. All you need is a corner and your arms. Here’s a video to walk you through this gentle stretch.

PVC Pass through/ Around the World

The combination of power snatches, burpees, and muscle ups places a ton of stress on the shoulders and we’re going to want a gentle stretch that takes your shoulders through a full range of motion. The PVC pass through and around the worlds are a staple in most CrossFit gyms, so you’re probably aware of how to do them. If not, here’s the video for this progression.


4-Way Wrist

Holy grip fatigue, Batman! This workout absolutely torched my grip, but that’s a weak spot in my game for sure. The four-way wrist series will be a great way to stretch out the wrists and forearms. If you plan on re-testing this workout, be sure to let your grip recover! Here’s a video to show you how to do that.

Brettzel 2.0

This is my all-time favorite stretch! You’ll need a foam roller and floor space - and that’s it! This stretch is great for your shoulders, t-spine, low back, hips, and breathing! Don’t set a timer, but use your breath and focus on deep, calm belly breaths. Click this link for a video.

Get Adjusted!

Chiropractic adjustments can help you recover not just your spine, but your nervous system too. Our office specializes in athletic performance.

My recovery workout for 19.4

2-3 rounds:

Special Offer For Open ATHLETES!

We want you to perform your best in the Open and beyond, so here’s a special offer for you! Use the link below to schedule a new patient evaluation. In the box that asks your reason for visit, write “Open 2019” and your exam is on the house!