Open 19.3 Workout Overview
The workout “Open 19.3” is a challenging CrossFit workout that was featured in the CrossFit Open. It involves a series of demanding movements, including Dumbbell Overhead Lunges, Dumbbell Box Step-Ups, Strict Handstand Push-Ups, and Handstand Walk. The workout is known for its high level of difficulty and is designed to test strength, endurance, and skill.
Open 19.3 Workout Description
The “Open 19.3” workout is performed for time and consists of the following movements:
- 200-ft Dumbbell Overhead Lunge (50/35 lb or 22.7/15.9 kg)
- 50 Dumbbell Box Step-Ups (24/20 in box)
- 50 Strict Handstand Push-Ups
- 200-ft Handstand Walk
Athletes are required to complete the entire sequence as quickly as possible, with the specified weights and movement standards.
Open 19.3 Workout Variations and Scaling Options
For those who may need to scale the workout, common options include reducing the weight of the dumbbells, lowering the height of the box for step-ups, modifying the handstand push-ups, and adjusting the distance for the handstand walk. These scaling options are important to ensure that individuals of varying fitness levels can participate safely and effectively.
Open 19.3 Tips and Strategies
To complete the “Open 19.3” workout efficiently and safely, athletes should consider pacing themselves throughout the lunges, step-ups, and handstand push-ups to conserve energy for the handstand walk. It’s important to maintain proper form during the movements and take strategic rest breaks to avoid fatigue. Additionally, athletes should warm up adequately before the workout and incorporate a thorough cool-down routine afterward.
Open 19.3 Athlete Performance
Average completion times for “Open 19.3” can vary widely based on an individual’s fitness level. Beginner athletes may take longer to complete the workout, while advanced athletes can finish it in a shorter time frame. As a reference, intermediate athletes might aim to complete the workout within a specific time range based on their capabilities.
Open 19.3 Conclusion
The “Open 19.3” workout offers a significant challenge for CrossFit enthusiasts, testing their strength, endurance, and gymnastic skills. Despite its difficulty, it provides an opportunity for athletes to push their limits and strive for improvement. Participants are encouraged to approach the workout with determination and focus, aiming to achieve their personal best performance.
For more detailed information about the workout, including specific scoring methods and additional tips, individuals can refer to official CrossFit resources and workout databases.