Written By American GAINZ Nutrition
2019 CrossFit Open Workout 19.3 – Let’s call it “Shoulder Boulders”
Directly from the CrossFit Games website:
This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
For 90% of athletes doing the open this year, this workout will most likely end on Strict HPSU. The good news for box owners and coaches, the judging just became a lot easier. The days of trying to standardize arm angle based on body dimensions are over, now this may only be the case for the strict version, but for those sick of watching people magically get short when measuring and then putting on 6 inch heels to execute the workout, this standard although giving advantage to those with short dimensions, is a bit refreshing with it’s ease of bs. So for all those petite athletes complaining over the last 2 workouts of this year's CrossFit Open, here you go, this is your chance to test your might, so we expect big things!!!
For the American Gainz Women out there – one of the important rule changes that may warrant systemic change in your HSPU routine is the whole – “Only the heels may touch the wall during the repetition”. What this means, is that the rep needs to start and end with the body in a plank position elbows locked, with only heels touching the wall. So no more lower back to butt roll up the wall with a giant arch in the lower back lol.
Credit goes to Diablo CrossFit, other than the random audio issues, we feel set the new bar for clear and energetic announcing, commensurate with the days of old (meaning like last year, we do miss Castro though, that pric). So yes, The Open this year without a doubt feels different, but it’s hard to not love seeing the sport become more inclusive and diverse in how it plans to grow given the new infrastructure built over the last year! For 19.3 we did enjoy seeing Pichelli and Fisher go head to head, very much worth watching despite just about all of us having zero shot at replicating their performances 😊.
So here was the portion of the break down that matters - Alessandra Pichelli Vs. Lauren Fisher
200-foot Lunge – Fisher
25 feet 14 seconds
50 feet 27 seconds
75 feet 39 seconds
100 feet 51 seconds
125 feet 1:06 minutes
150 feet 1:20 minutes
175 feet 1:33 minutes
200 feet 1:53 minutes
You are fresh here so there isn’t much of a strategy other than to keep it moving and push through your shoulders to avoid injury. If you think it’s a stretch to make it past the HSPU due to your core giving way (Strict HSPU require a tight strong core to be efficient) where a belt, save your core. You won’t feel you need it as you will be fresh, but without a doubt it will help you.
50 Box Step Ups - Fisher
10 Step ups (2:17 finished)
20 Step ups (2:43 finished)
30 Step ups (3:07 finished)
40 Step ups (3:31 finished)
50 Step ups (3:58 finished)
Hopefully you were able to catch the USA live announcement, if not, this portion of the workout is critical to capturing the efficiency piece of this movement. Paying close attention to the athlete’s feet rhythm and pattern. To be efficient in these 50 reps, you’ll need to work one leg at a time, understanding that a slow transfer of weight is required to transition the load to the other leg. This transfer of weight becomes more inefficient being that there is only a single dumbbell already causing an inequity of muscle recruitment. Assumption is the dumbbell is resting on the shoulder. Like all workouts, limiting transitions matter.
Now imagine you are standing on the box at the end of a rep, you step down with one leg. This single leg on the ground is now weight bearing. Your other leg however is as light as a feather. When that weightless leg goes to step down, do not shift any weight to it, keep it light, tap the ground, and immediately put it back on the box and step back up.
When the single leg you are working begins to fatigue, shift body weight at the end of the rep (on top of the box). Avoid shifting weight/legs on the ground, doing this will make it much more likely that you delay the rep, take an extra step, adjust the weight, i.e. waste time! These 50 step ups will be uncomfortable and arguably the worst part of the workout, so get after it here.
50 Strict HSPU - Fisher
Lauren was able to finish prior to 7 minutes in. She is strong and light.
This movement is all about shoulder fatigue & strategy, the latter you can actually control so let’s focus there. Obviously if you don’t have this skill in your tool kit (meaning core and brute strength), well this is a great time to get your 1st rep. Anchor the entire workout around reaching this portion of the workout with decent energy to attack and make PB history (personal best, not to be confused with Peanut butter).
Important* Don't get no rep'd. Too costly, so don't do it.
The best tip we can offer for any isometric movement is to break often with quick rest and STAY STEADY at whatever your pace you set. All those small body weight ninjas will blow by you, but so what, once the workout is over, you get to stand a little taller.
200-ft. handstand walk - Fisher
Lauren is incredible, and she didn’t quite finish this one. If you get to the handstand walks, you are a winner in our books!
Good luck on this one, and watch out for that matte burn facial when kicking up on that first hand stand walk after your shoulders are completely blown. We expect to see all these "CrossFit fail" vidoes posted as the weekend plays out. Don't be that guy!
~ American GAINZ Nutrition