Monday 03.11.2019

Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Medicine Ball Cleans
10 x Hollow Rocks
12 x Medicine Ball Front Rack Lunges (6 steps per side)
50ft Waiter’s Walk (1 x DB) Overhead Carry
(25ft each arm)
Then…
2-3 sets of
5-10 seconds x Handstand Hold
III. Mobility

“Open Workout 19.3”
For time (versus a 10:00 time cap)

200ft x Dumbbell Overhead Lunges (50/35lbs)
50 x Dumbbell Box Step-ups (24/20”)
50 x Strict Hanstand Push-ups
200ft x Handstand Walk

Post scores to comments.

Notes: Links to detail scorecards, workout tips and strategies, and write-ups for the scaled variations are found below.

– CrossFit Games Open Official 19.3 Scorecard and workout descriptions & movement standards link found HERE.

– COMPTRAIN.COM resource video link for Open Workout 19.3 strategies, tips and guidance found HERE.

– SCALING VARIATIONS FOR WORKOUT 19.3

SCALED (Ages 16-54)
For time (versus a 10:00 time cap)
200ft x Dumbbell Overhead Lunges (50/35lbs)
50 x Dumbbell Box Step-ups (24/20”)
50 x Strict Hanstand Push-ups (elevated 5 inch standard)
200ft x Bear Crawl

MASTERS (Ages 55+)
For time (versus a 10:00 time cap)
200ft x Dumbbell Overhead Lunges (35/20lbs)
50 x Dumbbell Box Step-ups (24/20”)
50 x Strict Hanstand Push-ups (elevated 5 inch standard)
200ft x Handstand Walk

SCALED MASTERS (Ages 55+)
For time (versus a 10:00 time cap)
200ft x Dumbbell Overhead Lunges (20/10lbs)
50 x Dumbbell Box Step-ups (20/16”)
50 x Dumbbell Strict Press (20/10lbs)
200ft x Bear Crawl

(Additional scaling variations found on the linked scorecard above for teen and scaled teen divisions)