CrossFit Open 19.3

by | Mar 8, 2019 | CrossFit

What. A. Beast.

 

DB Overhead Lunges

DB Box Step-Ups

Strict Handstand Push-ups

Handstand Walk

Time Cap 10-minutes

 

For the full workout, scaling options, and movement standards see the CrossFit Games website.

Most athletes only expect to get through a portion of the handstand push-ups. This is a new movement for the Open, and a movement that’s not frequently programmed or trained in CrossFit. Overhead mobility and serratus anterior activation will be especially important before attempting this workout.

Here is my recommended sequence for Mobility, Activation, and Warm-Up, but as always, please consult a physical therapist if you’re dealing with an injury.

 

Mobility:

2 Rounds of:

  • Active Banded Lat Stretch (x10 each arm)
  • Spiderman Crawl (200 ft)
  • Foam Roll Active Pec Stretch (x15)
  • Quadruped Wrist Stretches (x5 ea)

Activation:

  • Foam Roll Serratus at wall (3x1 min holds)
  • Wall Squat (2x10)
  • Sampson Lunge (200 ft)

Warm-up:

2 Rounds of:

  • Inchworm with push-up (x10)
  • Box Step-ups (x10 [increasing weight])
  • Front Rack lunge (x10 [increasing weight])
  • DB single arm OH Press (x10 [increasing weight])
  • Handstand Hold at wall (20 sec into 2 HSPU [increasing distance to floor])

Have fun and good luck!!!

Don’t forget to check our Dr. Racioppi’s “Cooling Down” During the CrossFit Open blog some easy ways during the Open to help reduce stress and improve recovery to maximize your athletic potential.

As always, consult with your Licensed Physical Therapist for individualized advice. For those in Illinois, visit your PT immediately without a prescription or referral.

Give us a call at (877) 709-1090 for more information or fill out the contact us form and we will contact you.

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