handstand walk rich froning scaling crossfit open workout 19.3
Source: CrossFit Inc

Scaling Open Workout 19.3 – Everything you Need to Know

Important information for all CrossFit athletes that will scale 19.3.

The vast majority of Crossfitters will be scaling Open Workout 19.3 this weekend. As the workout involves harder movements such as strict handstand push ups and handstand walk. You can find all the full details below but generally the handstand walk will be replaced with a bear crawl. The handstand push ups have an elevation and the dumbbell will be done in the front rack position rather than overhead. 

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

Women

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

Men

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

SCALING OPEN WORKOUT 19.3

Women 18 – 34

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

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

Men 18 – 34 

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

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

Movement standards for 19.3

Scaled: (Ages 16-54)

  • Men use 50-lb. dumbbell and 24-in. box, perform frontrack 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

NOTES

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

Make sure you are properly fueled for CrossFit Open Workout 19.3 with the following foods: 

10 Healthy Pre-Workout Energy Foods For The CrossFit Open

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. 

OPEN NUTRITION CHECKLIST – 20 Healthy Protein Sources for Muscle Growth and Recovery