Three new movements, two inverted movements, one strict gymnastics movement. Week three is heating up, and we have all the tips and strategy that you need for Open Workout 19.3, in one place.
For Time (10 minute time cap):
Men: 50 lb dumbbell / 24 inch box
Females: 35 lb dumbbell / 20-in box
Looking for a complete breakdown of 19.3 workout standards? Head to games.crossfit.com
If you are fit enough to make it here, I would be prepared for a BAD HSW at first.
Besides our 55+ athletes, all scaled competitors will need to go upside down! This is exciting for some, and absolutely terrifying for others. If you're worried - watch this video for tips on how to kick up to the wall.
Focus on the same cues as the "Rx" division, but really don't forget to push your head through at the top for the lock out!
As we can see, standards are pretty much the same as Rx until we hit 55+, with a 5 inch advantage on the HSPU. Check out all of our above Rx tips.
If you're reading this and in the 55+ category... from what I can tell, these DBs will be fairly light. Try knocking out big sets, keep your core tight, and keep the resting to a minimum! You need to get to the bear crawls ASAP.
If you keep the above cue in mind for your leading leg, then this cedence will allow you to “touch & go” and remember to follow the standard (alternating legs). You must practice this before the WOD or else you’ll lose rhythm and fall apart!
If you're an athlete who tends to get banged up with lunging, then I'm going to recommend knee sleeves. They will help make the 200 feet lunge just a little bit more comfortable during the workout. Sure, you might look a little silly, but your knees will love you.
For more 19.3 movement breakdown videos, check out this 19.3 quick tips page.
If you're looking for more details on the 2019 CrossFit Games season, check out this article.
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Boulder, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
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