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CrossFit Invictus Tips for CrossFit Open Workout 19.3 (Beginner and Intermediate Athletes)

Check out these helpful tips from CrossFit Invictus to help you perform well in CrossFit open Workout 19.3. 

Learn how to slow down lactic acid build up, efficient ways to hold the dumbbells on the step ups, how to avoid blowing out your shoulders and many more top tips.

Tips for CrossFit Open Workout 19.3

CrossFit Open Workout 19.3

10 mins to complete

  • 200ft Overhead dumbbell lunge
  • 50 dumbbell box step ups
  • 50 strict handstand push ups
  • 200ft handstand walk


35-lb. dumbbell, 20-in. box 
Time cap: 10 minutes


50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

Scaling options for 19.3



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.  

To see CrossFit Games Head Judge Adrian Bozman’s three critical tips for judging strict handstand push-ups in Workout 19.3, click here. 


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