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
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