For this third week of the Open CrossFit Games, Gentside will explain what you have to do to succeed in the 19.3.
It’s the third week since the opening of the Open category, in view of qualifying for the CrossFit Games. While it may be too late to get started, it's not the time to let go completely. Here's what to do to succeed in the 19.3.
- 200 feet of lunges with a hand dumbbell (22 kg)
- 50 box step ups with a dumbbell (22 kg)
- 50 handstand pushups
- 200 feet of walking on your hands
How to add up your score?
For the 19.3 it is necessary to beat the timer set for 10 minutes. Similar to the 19.1, your time will be counted only if you manage to finish the WOD before the timer goes off. If not, count your number of repetitions in total.
Since the workout is in two parts, a leg part and a shoulder part, it is best to pause before going for the handstand pushups. It is there that everything depends on, and since the heart rate has already gone up quite high, it must be allowed the time to go down a little.
Control your breathing during the push ups, and block it while going down so you can let go during the push up. Don’t do it until you can’t anymore, but divide them into small parts interspersed with breaks of about 15 seconds.
Check out the video above for more tips!