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