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19.3

7
Mar

19.3

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Starting with a generalized warming effort, with a few focus points: posterior chain activation, along with using paired down versions of the movements that we’ll see in the workout.

3 Rounds:

1:30 Light Row

25′ Walking Lunge

12 AbMat Sit-Ups

6 Box Step-Ups (unweighted)

~:10s HS Hold or 6 Pushups

2 Rounds, aiming to bring the raised arm of the “warrior squats” into as best of an overhead position as we can, visualizing the dumbbell overhead walking lunge.

3 Spidermans each side

:30s of Alternating Warrior Squats

3 Walkouts

:30s of Alternating Warrior Squats

Specific mobility after activating:

Childs Pose on Box (1:00)

Wrist Stretches on Box (1:00)

Handstand Hold Stretch (2x:20s)

Specific Primer for “Open 19.3”

1 Round, at walk through pace:

50′ DB OH Walking Lunge (changing arms at the 25′)

6 DB Box Step-Ups

1-3 Strict Handstand Pushups

25′ Handstand Walk (if we plan to get here in the workout)

Rest as needed, followed by a final confirmation round. In this second primer round, aim to speed our transitions in the front two movements (lunge and step-ups), along with dialing positions to both. Quickness to our most efficient position in both is key here. On the strict handstand pushups, complete 2 sets, even if they are both sets of 1. This gives us the practice of transitioning between sets.

1 Round, workout pace:

50′ DB OH Walking Lunge (changing arms at the 25′)

6 DB Box Step-Ups

1-3 Strict Handstand Pushups

25′ Handstand Walk (if we plan to get here in the workout)

Following, rest 4:00, and begin.

MC2: 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

MC: 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

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