CrossFit Open 19.3 Workout 2019 - Rich Froning's Pro Tips, and Strategic Plans

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Week three of the CrossFit Open is here. 19.1 put your endurance to the test with AMRAP wall balls and cal rows, and 19.2 amped up the intensity and strength right off the bat with four rounds of heavy squat cleans, toes-to-bars, and double unders. Are you ready for round three? Here are the workout details with bonus pro tips and strategies from Rich Froning.

 

CrossFit Open 19.3 Workout


For time:

  • 200-ft. dumbbell overhead lunge
  • 50 dumbbell box step-ups
  • 50 strict handstand push-ups
  • 200-ft. handstand walk
Details: 

  • M 50-lb. dumbbell / 24-in. box
  • W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Tip #1

Don't do all 200 feet with the same arm. For the walking lunge, choose a shoulder (start with the one you are most comfortable with) and rep out as many lunges as you can before getting fully fatigued. Do not let yourself get to failure before switching arms. If you can, go unbroken. If you need to take a rest, stop and shake it out, then get right back to it. 

Keep your elevated arm as close to your ear as possible. And aim to go for 50ft per set if you’re going to break it up.

Tip #2

On box step ups, find somewhere where the dumbbell is comfortable. Move it around as you go through your reps. Maybe start with it on one shoulder, then flip it to your back, then try the other shoulder. As long as it stays in contact with your body, you are good to go! So move that thing around as much as you can. Do not let it sit in one spot, because you don't want any type of imbalance as you go into the handstand push-ups. 

Stay steady and consistent, and alternate legs you step up. Rotate direction as you step down to minimize transitions. Inhale before you step up, and exhale at the top.

Tip#3

For many people the strict handstand push-ups are going to be the sticking point. Break them up into smaller sets of five or less if you need to. Don't be afraid to go to singles if you need to. Do not go to failure. 

Tip #4

Handstand walks are where the great separation happens - either you have handstand walks, or you don't. Your shoulders are going to be good and fatigued from holding that dumbbell overhead and repping out the handstand push-ups prior.

If this is not a strength of yours, break it up. However, make sure your ready before you go for a set. It is broken up in five-foot increments - don't waste energy trying to only get three or four feet, make sure you are ready to get those five-foot increments. 

If this is a strength of yours, hammer it out and see what you can do. Take your rest at the 25-foot mark, and when you're ready to go, grab another 25 feet. The more unbroken you can do, the better. 

Warm Up

To warm up, hop on some type of machine to get your heart rate up and get a little sweat going. From there, do some body-weight lunges, empty step-ups, handstand holds, and other lightweight movements that mimic the workout. To get your shoulders warmed up, you can grab a dumbbell and maybe a few strict presses. Practice some handstand walks against a wall, or try shoulder taps. 

Then go back through it and either increase the skill level or add a little bit of weight until you doing a set of 25 foot walking lunges, 10 box step-ups, 10 strict handstand push-ups, and a 25-foot handstand walk. This will help you prepare for what it is going to feel like when you progress through each movement int he WOD. 

To get the details on all the upcoming Open workouts and be one of the first to hear Rich Froning's advice on how to increase your score, don't forget to subscribe to the Trifecta YouTube channel.

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CrossFit Open Predictions

As we round out the last couple weeks of the open, it's going to get interesting. Keep an eye out for more complex movements, heavy lifts, and overhead barbell as we progress forward. 

Check out last year's 18.3 Open.

ICYMI here's 19.1 and 19.2.

Perfect Your CrossFit Movements

Need a refresher on certain movements? Or just looking to improve your form? Watch Brooke Ence break down the fundamentals of each CrossFit movement on the Trifecta app. Get started on premium today to get access to daily workouts and fitness tutorials. 

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