Wednesday 250129
Open Workout 19.3
For time:
200-foot dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-foot handstand walk♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch boxPost time to comments.
Compare to 190308.
Stimulus and Strategy:
The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.Scaling:
Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.
In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.
Intermediate option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups to a 5-inch riser
200-foot bear crawl♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch boxBeginner option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 double-dumbbell shoulder presses
200-foot bear crawl♀ 10-lb dumbbell and a 12-inch box
♂ 20-lb dumbbell and a 20-inch boxCoaching cues:
On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.Resources:
Open Workout 19.3
The Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
The Strict Handstand Push-Up
The Handstand Walk
The Dumbbell Front-Rack Lunge
The Dumbbell Press
The Bear CrawlFind a gym near you:
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