19.3!!

WORKOUT 19.3

For time: 200-ft. dumbbell overhead lunge 

50 dumbbell box step-ups 

50 strict handstand push-ups 

200-ft. handstand walk 

Time cap: 10 minutes

Rx’d: (Ages 16-54) 

Men use 50-lb. dumbbell, 24-in. box 

Women use 35-lb. dumbbell, 20-in. box 

Scaled: (Ages 16-54) 

Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl 

Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl 

Teenagers 14-15: 

Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk 

Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk 

Scaled Teenagers 14-15: 

Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl 

Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl 

Masters 55+: 

Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk 

Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk 

Scaled Masters 55+: 

Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl 

Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

TIEBREAK 

The scoring for this workout includes a tiebreak. The athlete’s time after completing the final box step-up will be used as a tiebreak time. Another tiebreak time will be recorded after the final handstand push-up is completed. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed either your final box step-up or your final handstand push-up. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. If the entire workout is completed in under 10 minutes, your score is the total time it takes you to complete the workout. Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

SCORESHEET & MOVEMENT STANDARDS

SIGN UP FOR YOUR HEAT HERE!

VIDEO TIPS, STRATEGIES, JUDGING STANDARDS ETC

COMP TRAIN STRATEGY & TIPS

JACOB HEPPNER STRATEGY & TIPS

TRAINING THINK TANK STRATEGY & TIPS

COLE SAGER STRATEGY & TIPS

WODPREP STRATEGIES & TIPS

EVENT DETAILS:

Flowmasters:  JERI & ZACH

Warm-up Coaches: CHENO & DAVID

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

We have a dynamite group of folks who have taken and passed the judges course!

One of our members, Marcus, will be at this event with camera in hand, hoping to capture the fun and excitement of the CrossFit Open. Make us look good (match your socks) ;)

Sponsors and Prizes

We kick things off for The Open series with CAMP 1805!

We’ll raffle off 3 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • 3 PRIZES, EACH CONTAINS: 

    1 BOTTLE OF VODKA & 1 DRINK TOKEN!

    1 BOTTLE OF VODKA & 1 DRINK TOKEN!

    1 BOTTLE OF VODKA & 1 DRINK TOKEN!

jeri mcmaster