19.3 CrossFit Open includes the following workout:
For time:
200 ft Single Arm Dumbbell Overhead Walking Lunge
50/35 lbs 50 Single Dumbbell Box Step-ups
50/35 lbs, 24/20 in
50 Strict Handstand Push-ups
00 ft Handstand Walk
Time cap: 10 mins
Movement Tips
Walking Lunge. Keep hand as close as possible to your ear and the Dumbell center of gravity straight above you. It was taken me 8 steps to walk 25 feet. So 64 steps total and 8 rotations to change direction.
Box Step-ups. No rush. slowly and surely get the number. Placing the dumbbell on the shoulder worked best for me.
Strict Handstand Push-ups. The key is not to get burned out since hands power will not come back once it is gone.
Handstand Walk. Didn’t get to it for the second year in a row, so no comments…
Video Archive
Notes
I was targeting to complete all Handstand pushups but in reality, that is just such a high number. Got 34 reps out. Will practice a larger volume during next year and will definitely like to finish this workout one day.
Legs were sore for the next several days from the first part. Really good workout
Performed at workout level 90 around the globe. Satisfied with results.
btwb corssfit open 19.3