Daily WOD

Open 19.3

New Ulm CrossFit – WOD

Warm-up

4:00

5 Single Arm Strict Press (ea)

5 Fr. R. Lunges (ea)

:15 Handstand Hold or Plank

5 Lateral Step Ups (ea)

Mobility

Roll Upper Back

Barbell Opener

Shoulder Opener on wall with roller

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
Target Time: Do your best. This one is an AMRAP as almost nobody can finish in 10 minutes! If you don’t think you can get through at least 25 strict handstand push ups, then scale accordingly.

Time Cap: 10 MInutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to hold onto the dumbbell as long as possible before setting it down, then manageable sets on strict handstand push ups!

How it should Feel: GASSY then PAIN!!! We need you to push yourself in this 10 minutes so you can barely onto your pace. If you are in the Pain Cave by minute 9, then you’ve paced it right!

WORKOUT STRATEGY & FLOW

Dumbbell Overhead walking lunge: This weight should be very manageable and allow you to walk faster through the lunges to knock out the 200’ quickly.

Dumbbell Box Step Ups: Hold onto the dumbbell as long as you can without falling apart (unbroken is a great goal!). We recommend resting on the shoulder. You may switch shoulders with the dumbbell whenever you choose.

Strict Handstand Push Ups: You should know your ability here with all the workouts we do with these! Smaller faster sets with quick breaks can work great in this workout!

Handstand walk: Empty the tank as you likely won’t have a ton of time here!

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Weightlifting

Front Squat (10 x 3 @ 81% OT :90)