CrossFit Open 19.3 Workout

Simultaneous announcements in California, Iceland, Spain, and Argentina released details of the third workout in the 2019 CrossFit Open.

The workout was performed by a number of athletes in the live streams. Four of the athletes were veterans Lauren Fisher, Alessandra Pichelli,

CrossFit Open 19.3

With a ten-minute time cap:

  • 200-foot overhead dumbbell lunge
  • 50 dumbbell box step ups
  • 50 strict handstand push ups
  • 200-foot handstand walk

Variations

Rx’d: (Ages 16-54)

  • Men use 50-lb. dumbbell, 24-in. box
  • Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

  • 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

Teenagers 14-15:

  • Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk
  • Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

  • Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
  • Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

  • 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

Scaled Masters 55+:

  • Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
  • Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

bengarves

Editor-in-Chief and founder of WeRCrossFit.com. Web developer for the stars of CrossFit, and all-around fitness enthusiast and fan.

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