What Is The 19.3 Crossfit Open Workout?
19.3 Crossfit is very unique. It isn’t like anything you would anticipate. As I would like to think, only a few competitors will be able to complete the 19.3.
It begins with overhead lunges using dumbells. The whole set is as follows:
- 200 feet overhead lunge with dumbbells (50-35 lbs)
- 50 box step-ups with weights or dumbbells (50-35 lbs, 24/20″)
- 50 handstand push-ups with strict structure followed
- 200 feet handstand walk
The typical time cap that can be taken is around 10 minutes.
An issue that many people will have here, is having to perform the lunges with the dumbbells. Usually, these lunges are taken with separate weights in two arms. Kettlebells might be something that some of you are comfortable with. However, performing an overhead lunge with a dumbbell is a little more difficult than with other weights or kettlebells.
Surely, very few of the people who initially sign up for 19.3 CrossFit WOD will ultimately complete it. Most probably, many will step out soon after the initial overhead lunges.
After that big struggle, we have the box step-ups using dumbbells. This will be quite a strange exercise as again we utilize just a single hand weight, and we can hold it any way we like.
From that point onward, we proceed with the typical, strictly followed HSPU and handstand walk. The two together are extremely challenging and only the toughest and fittest of the lot will get till the handstand walks. The 50 HSPUs are very difficult indeed so getting through that set is a big accomplishment in itself!
The Disadvantages Of 19.3
This is a great and rigorous WOD and the routine is technically taxing, especially for those who haven’t trained well enough in preparation for it. There will be a great many scores with problematic reps. This applies mainly to strictly following the HSPU structures.
So don’t be distraught on the off chance that somebody with numerous brother reps has a superior score than you. They most probably won’t find a way into the Games after all!
Score To Aim For During The WOD
The 19.3 CrossFit WOD has high expertise necessities, and there will be a gigantic level difference among rookie and experienced competitors.
It is difficult to set a decent score right now, but generally, the top 1% will complete the WOD and nearly completed HSPU will be sufficient for the top 5%.
19.3 CrossFit Warm-Up Methods
I will most likely concentrate on opening shoulders and hips for around 10-15 minutes doing hangs, handstands, jumps with pivots, resistance group activities and that’s just the beginning. The 19.3 demands quite a lot of training and warm-up routines beforehand so as to get the body prepared.
The Ultimate 19.3 CrossFit Strategy
A large chunk of us will stall on one, if not more of the sets. But if you are a first-class competitor who can do everything and is well trained, then bravo!
The key is to do little sets on everything, have short rests and be technically careful about how you perform each set.