Mobility & Activation
5 minutes of low-intensity Assault Bike or Jogging @ 70%
Two sets of:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Plank Walk x 20 seconds
15 Banded Chest Pulls
5 Catch Position Ring Swings on Low Rings
followed by …
A.
Three sets of:
Run 200 Meters
5-10 second Arch Hang Hold
2 Air Chair Swing Drills
Run 200 Meters
3 Strict Pull-Ups
2 Pull-Ups (C2B or Kipping)
1 Bar Muscle-Up (55+: Chest-to-Bar Pull-Up)
B.
Three sets of:
Strict Press x 10 reps
Rest as needed
Build in weight
C.
“CrossFit Open Event 19.3”
35-54:
For time:
200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups (50/35 lbs; 24/20″)
50 Strict Handstand Push-Ups
200-ft. Handstand Walk
55+:
For time:
200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups (35/20 lbs; 24/20″)
50 Strict Handstand Push-Ups to 5″ riser
200-ft. Handstand Walk
Time cap: 10 minutes
D.
Every 45 seconds for 9 minutes:
45 second Sandbag Bearhug Hold (100-150/50-100lbs)
45 second Ab Wheel Roll-Outs
45 second Plank Hold
45 second Rest
Athlete Notes:
Please go back to your notes and review how you tackled this workout. The time cap for this is aggressive so we’d like to see you push hard on your lunge box step-overs. Try to keep your shoulder ‘soft’ as you hold the dumbbell overhead for the lunges and make your steps QUICK to reduce time under tension. Then, hold that dumbbell in the most efficient way to reduce stress on your shoulders.
Everyone’s game plan will be different when it comes to your sHSPU but avoid going to failure at all cost! That may mean quick singles for many of you. Try to chip away and get through as many sHSPU as possible. If time and space allow, set up for your sHSPU as you would for an Open event.
If you do get through your sHSPU then give yourself a quick break to ensure you get your first 5′ unbroken on your handstand walk. Every rep you get on your handstand walk is a major jump on the leaderboard!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 9 minutes, for 27 minutes (3 sets of):
400 Meter Run
10 Bar Facing Burpees
1 Rope Climb (or Legless Rope Climb)
20/15 Calorie Assault Bike
10 Bar Facing Burpees
400 Meter Run