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“Open 19.3”


2019 CrossFit Games Open Workout #3

17.9K 52
  • For Time
  • 200 foot Dumbbell Overhead Lunges (50/35 lb)
  • 50 Dumbbell Box Step-Ups (24/20 in)
  • 50 Strict Handstand Push-Ups
  • 200 foot Handstand Walk
  • Time Cap: 10 minutes

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.
Scaling: The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Rx’d: (Ages 16-54)
Men and women use the same prescribed movements and weights.

Scaled: (Ages 16-54)
dumbbell front-rack lunge
dumbbell box step-ups
5-in. elevated strict handstand push-ups
bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
dumbbell front-rack lunge (35/20 lb)
dumbbell box step-ups (35/20 lb, 24/20 in)
5-in. elevated strict handstand push-ups
bear crawl

Masters 55+:
dumbbell overhead lunge (35/20 lb)
dumbbell box step-ups (35/20 lb, 24/20 in)
5-in. elevated strict handstand push-ups
bear crawl

Scaled Masters 55+:
dumbbell front-rack lunge (20/10 lb)
dumbbell box step-ups (20/10 lb, 20/16 in)
dumbbell strict presses (2×20/10 lb)
bear crawl

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namesake photo

Background: The CrossFit Open is the world’s largest participatory sporting event, with hundreds of thousands of athletes around the globe competing for bragging rights – and a handful of spots to the CrossFit Games.

Starting Thursday, Feb. 21 the workouts for the 2019 Reebok CrossFit Games Open were announced live each week from locations around the world. After the announcement of each week’s challenge, select athletes attempt the workout live.

The 3rd workout of the 2019 Open was announced at Diablo CrossFit in Pleasant Hill, California with Alessandra Pichelli and Lauren Fisher competing and setting the scores to beat.

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