Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
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
*See the white board and talk to a coach for your variation/scales.
NOTES:
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.
Post WOD:
Foam roll
CFS Brief:
The 2019 CrossFit Open are here. Week 3 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
19.3. 90 reps. Rx.
19.3: 94 Rx 7:25 split (55+). First four 5” elevated handstand push-ups ever so I can’t complain. Thanks Hanna for coaching and Keith for judging.
Way to go on those Hand stand pushups young man!
97 rx. Eeked out those 7 HSPU.
Thank you 5:30 for welcoming me into your fold for the second day in a row!
Way to go Rob!
19.3: 99 Rx (8:56 Tiebreak) I will give this another go on Monday to see if I can get myself a bit more time on the wall for some additional HSPU. I have not gotten 9 before, so was very happy with that. A big thank you to Becka for judging!! Good luck everyone!!
Great job Deb! 9 strict HSPUs is an awesome achievement.
Thanks guys!
101 RX (7:40 tiebreak)
The first box step up was the worst part. Didn’t think I was going to make it up.
138 RX (6:47 tiebreak)
Frustrating number of no-reps on the HSPU. Just couldn’t get those last two!
19.3. 90 Rx split 9:37
Never done a strict hand stand push up and wasn’t expecting any today. I was happy to just “get to the wall”.