Today’s article is from Ben Dziwulski @ WODPrep.com, be sure to check them out.
Week 3 is here! And strict gymnastics have officially arrived in the 2019 Open. Who’s ready?
CrossFit Open Workout 19.3
For Time (10 minute time cap):
200 ft. Dumbbell overhead lunge
50 DB box step-ups
50 Strict HSPU
200 ft. handstand walk
Men: 50 lb dumbbell / 24 inch box
Females: 35 lb dumbbell / 20-in box
For a full breakdown of the 19.3 workout standards, including the scaled and masters modifications, head to games.crossfit.com
Link to full-length 19.3 strategy video:
Overhead Dumbbell Lunges:
Be aware of the lines and markings on the floor. Remember, your foot needs to fully cross the line in order for that section to count. Take the time to take that extra stretch of a step.
According to the standards, the arm does not need to be fully locked out. That is stated clearly on the CrossFit website.
If you need to, you can switch arms if one is getting fatigued. Make sure you switch once you’ve crossed a line a 25 foot section. However, you are not required to switch arms at any point.
DB Box Step-ups:
Tell yourself: just try to keep moving.
I don’t recommend putting the DB on your shoulders, as this is a good time to let them recover. Try places the DB on your back/neck.
This is not a time to try to be a hero. Start out with small, manageable sets, and stick to that. Otherwise you’re going to burn out.
Be aware of the box on the floor. While your palms need to be inside, your fingers can be outside of the box. Remember, the wider your hands, the less space your body needs to cover.
Strict HSPU video – “Head Through”
Keep your sections small and manageable. Your shoulders are going to be feeling it at this point, so don’t expect your HSW walk game to be on point if you’re typically able to knock out large sections.
Handstand Walk video:
- Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl.
- Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl.
Unless you’re in the age range of 55+, for the first time ever, scaled athletes are going to be inverted too! If going upside down is something that you personally struggle with and need some tips on, here’s a video on how to work on kicking up to the wall:
Remember this cue: ”Head Through”
- Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk.
- Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Just like scaled, your standards are going to remain the same until the age range of 55+. Check out the above tips for some ideas.
Parting thought: If lunges are something that bother your knees, try wearing knee sleeves for some extra padding.
Head to WODprep.com to get full Open strategy guides, warm-ups, and workout recovery videos sent straight to your inbox.
Now let’s get after it!
Tim is the founder of FitAtMidlife.com – an avid gym rat for 30+ years, he’s a reviewer of many, many shoes – and founder of the Speed Bag Gathering – the world’s only gathering of speed bag punching enthusiasts. See more gym reviews at Tim’s YouTube channel.
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