19.3 Open W.O.D. Friday 3/8/19

7
Mar

19.3 Open W.O.D. Friday 3/8/19

Today will be the 3rd Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs and then for our Friday Night Lights event starting at 6:30PM (childcare available)! We had over 70 athletes last week, several vendors and gave away our weekly “You Choose” athlete award! If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best.

If you have any questions, please revert to my post (Macy Mitchell) on the CFR Family Page talking about how we will be doing these next 5 weeks and what the CrossFit Open actually is! Also here is a link to Games website with more details as well. https://games.crossfit.com/


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

*If not competing in the official Crossfit Open you may complete a strict DB shoulder press at the weight of your choice instead of elevated handstand pushups. This decision is up to you on which movement you pick, and which weight of the DB you pick as well.

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

Leave a Reply