CrossFit Open 19.3

19.3For Time · 10:00

For time:
200-ft dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft handstand walk

Start CrossFit Open 19.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell, 24-in box

Women: 35 lb (15 kg) dumbbell, 20-in box

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2019/3?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2019/3?scaled=1

Movements

Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
Handstand Push-Up
Handstand Walk

Movement standards

Dumbbell locked out overhead on the lunges; back knee touches the ground. Step-ups: hips and knees open on top of the box. Strict handstand push-ups: no kip. The handstand walk counts in 25-ft sections.

Equipment

Single Dumbbell
Plyo Box
Wall for handstand push-ups

Coaching notes by goal

Bulking: Overhead Strength

Before: 4 sets × 5 Strict HSPU (or Strict Press) + 3 × 8 DB Walking Lunges per leg.

Pacing: The lunges and step-ups are a steady grind; the strict handstand push-ups decide your score. Small sets from rep one.

After: 3 × 10 DB Rows + 3 × 12 Triceps Extensions.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Gymnastics Endurance

Before: 2 wall walks, 5 strict HSPU, 50-ft handstand walk practice.

Pacing: Get to the handstand push-ups with 5+ minutes left and fresh shoulders.

After: Wrist and shoulder mobility + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Volume

Before: 6 min light cardio + shoulder prep.

Pacing: Steady lunge pace and small strict sets well short of failure.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2019/3; fitnessvolt.com and CrossFit South Brooklyn's 19.3 post