Recovery 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








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!

Dr. Andrew  Cuiffo

Dr. Andrew Cuiffo


Contact Me