#WorkoutoftheWeek 3.11.2019 - CrossFit Open 19.3
Welcome back to our #WorkoutoftheWeek posts. This week we are discussing the CrossFit Open 19.3 workout released by CrossFit.com as part of the quest to find the fittest men and women across the earth. The Open is a 5-week grueling test of workouts released by CrossFit Headquarters to test the limits of athletes at affiliates worldwide on a global leaderboard.
You can read more about the CrossFit Open and the CrossFit Games here. It is arguably one of the best parts of the years for CrossFit athletes of all ages, abilities and more because many boxes put on intramurals or split into teams to compete against one another while also rooting and cheering on for their favorite CrossFit Games athletes from around the world.
Workouts are released by CrossFit every Thursday night and streamed live on their Facebook page here.
Now, let’s get to the #WorkoutoftheWeek - 19.3 which was released by CrossFit last Thursday night.
#WorkoutoftheWeek - 19.3
200-ft. dumbbell overhead lunges
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men use 50-lb. dumbbell for 24-in. box
Women use 35-lb. dumbbell for 20-in. box
Time cap: 10 minutes
WOD Credit: CrossFit.com
Woof, another tough workout from CFHQ this week with some movements we have all probably neglected over the course of the year. One handed DB lunges for 200m-feet, box step overs with a dumbbell (how do you even hold it?!) and then strict handstand push-ups followed by a 200-foot handstand walk.
This workout was beautifully programmed to be entirely different than 19.2 from last week and again, displays many of the weaknesses affiliates and athletes may have strayed away from on the course of the year. This isn’t to upset anyone (I was, though) as it’s CrossFit HQ’s prerogative to find the fittest athletes on earth.
This includes being able to craft workouts designed to find those people. This workout was one of those - just like last week - where many athletes may find themselves falling short of even getting just one strict HSPU (like me) and that is unfortunate. If it was kipping, no problem, but CrossFit clearly has some bias these days against kipping (have you seen Glassman’s quote about wishing he never allowed kipping?) and goes to show you that in the coming year, there will be a bigger emphasis on strict strength.
Anyways, how to charge into this workout…..pace the lunges, box step overs and get to the HSPU as fast as you can to get a tiebreaker time. There is really no way to rush those things, just get the work done as you can. When it comes to the HSPU, do what you can. If you have strict HSPU, great! If not, well…..some things to work on here. If you got to the handstand walk, excellent work. Keep it up and continue crushing it here.
Leave us a comment down below and tell us what you thought of 19.3 - or if you want to watch Alessandra Pichelli go against Lauren Fisher, watch this video here.