CrossFit Open 19.3 Workout

Simultaneous announcements in California, Iceland, Spain, and Argentina released details of the third workout in the 2019 CrossFit Open.

The workout was performed by a number of athletes in the live streams. Two of the four athletes were veterans Lauren Fisher and Alessandra Pichelli.

CrossFit Open 19.3

With a ten-minute time cap:

  • 200-foot overhead dumbbell lunge
  • 50 dumbbell box step ups
  • 50 strict handstand push ups
  • 200-foot handstand walk

Variations

Rx’d: (Ages 16-54)

  • Men use 50-lb. dumbbell, 24-in. box
  • Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

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

By Ben Garves

Ben Garves is a digital product expert, author, entertainer, and activist. His portfolio of thought leadership in digital marketing and web experiences has included major clients like Microsoft, Google, Twitter, eBay, Facebook, and Bloomberg. He’s also a freelance health and fitness journalist with over 400 stories written since 2018, a podcaster with 200 episodes to his name, and runs a YouTube channel with over 100 fitness and activism-oriented videos and live streams. Ben has founded the Fitness is for Everyone™ initiative to raise awareness about social injustice in both racial inequality and socioeconomic disparity in access to quality fitness and nutrition options around the globe.

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