Just a week after the 19.2 CrossFit Workout wrapped up, the 19.3 Workout was announced live by Diablo CrossFit and it looks challenging to say the least.
The CrossFit Open involves events over five weeks and the top 20 from the Men’s and Women’s divisions will earn an invitation to the CrossFit Games in Madison Wisconsin. So as we get closer, it should be exciting to learn about the qualifying athletes.
Here are the workouts for both male and female competitors:
Men
For time:
– 200-ft. dumbbell overhead lunge
– 50 dumbbell box step-ups
– 50 strict handstand push-ups
– 200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
Women
For time:
– 200-ft. dumbbell overhead lunge
– 50 dumbbell box step-ups
– 50 strict handstand push-ups
– 200-ft. handstand walk
35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
These Are Notes for the 19.3 Workout:
“Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.
A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.
This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.”
To see CrossFit Games Head Judge Adrian Bozman’s three critical tips for judging strict handstand push-ups in 19.3, click here.”
This is a full description of Crossfit Open Workout 19.3, click here.
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