RICH FRONING TIPS
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
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.
“The Open will name national champions in over 150 countries and is an important step in determining the Fittest on Earth. It is also an event that connects the CrossFit community through shared suffering and celebration. The story of the 2019 Open and its announcements will be told by many voices around the globe.”
Make sure you are properly fueled for CrossFit Open Workout 19.3 with the following foods:
2019 CROSSFIT OPEN
New for 2019, the CrossFit Games Open will be the single largest qualifier of athletes to the 2019 Reebok CrossFit Games. The top 20 men, 20 women and the fittest male and female in each country will receive an invite to the Games in Madison.
This handy link below provides you with a quick resource to identify and include many different types of protein in your diet to ensure you can recover well, build muscle and perform well throughout the entire competition and beyond. Recovery is absolutely vital during The CrossFit Open so that you can consistently perform throughout the whole 5 weeks of fun.
THE OPEN: QUICK STATS
This five-week, five-workout competition is held in CrossFit affiliates around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up and join in the first stage of the CrossFit Games season.
- In 2016, 324,000 athletes participated in the worldwide CrossFit Open—the first stage of competition. From there, 260 athletes—40 men, 40 women and 30 teams of 6—moved on to eight Regional events where the top five in each category would earn an invitation to the Games.
- in 2017 there were more than 380,000 participants in the CrossFit Open.
- In 2018, 429,157 athletes completed at least one workout from the CrossFit Open.