CrossFit Open 19.3 Workout

Feel the Burn

This week we've been hit with a quad pump and shoulder burner. 19.3 is best described as a two part event with a work phase and a skill phase. Don't let the beginning of the WOD become a trap. You want to aim to be fresh enough to tackle the tricker second half.

A few pointers to start: there is no "lockout" requirement so don't stress if your elbow starts to sag - you won't be no repped so long as the dumbbell remains above your head. Consider switching arms at each end and make your last step count! Ensure your heel is well over that line. There's nothing worse than losing time and energy completing an extra 5ft of lunges.

Push through the quad pump during the box step ups by remembering you're not going to need those legs after the 50th rep! Try and treat this section of the WOD as your shoulder recovery and hold or rest the dumbbell closer to your traps to give them a break.

Now this is when the workout really begins. Be smart about the handstand push ups, go smooth and make sure every rep is one that counts. Choose sets that will allow you to remain consistant in your movement and speed. Think about how fast can you get through them without it affecting your upcoming handstand walk. Find a comfortable position with your palms as wide as possible - less distance to move means less work.

As you start the handstand walk resist the temptation to go 25ft unbroken, especially in the first few sets. Shoulder fatigue will be high. Just get into the groove and take each step thoughtfully. If you feel like you're starting to fall, focus on getting both hands past that next line for the rep to count.

Workout 19.3:

For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

10 minute time cap.

Men 50lb/22.5kg dumbbell, 24" box
Women 35lb/15kg dumbbell, 20" box

19.3 Workout Description

Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.

A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.

This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

CrossFit Movement Standards

Dumbbell Overhead Lunge and Handstand Walk track

The workout area for the lunge and handstand walk must be divided into 5-foot sections visibly marked on the floor. Ideally, the lane will have five consecutive sections, allowing for a 25-foot movement in one direction and a 25-foot movement back. Performing the lunge or handstand walk more than 25 feet in one direction without turning around is not allowed.

Dumbbell Overhead Lunge

This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted.

At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a 5-foot section prior to switching arms. Lunging in place is not allowed.

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Dumbbell Box Step Up

For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.

The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.

Strict Handstand Push Up

Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor.

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition.

At the bottom, the athlete’s head makes contact with the ground or target. For athletes competing in a division that does not require elevation, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.

The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.

Handstand Walk

The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward.

If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep. Athletes must be walking across the line and may not jump both hands over the line to finish a section.

To read more visit the Open website [here].