• CFA030919 Open 19.3

    CrossFit Altius – CrossFit

    Warm-up

    # WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

    ## 30 Seconds

    Active Samson

    Box Step-ups

    Push-up to Down Dog

    Active Samson

    Box Step-ups (Higher Box)

    Inchworms

    Active Samson

    Light Dumbbell Box Step-ups

    Light Dumbbell Strict Press (15 Seconds Each Side)

    Mobility

    # MOBILITY (8:00 – 10:00)

    ## Wrist Stretch on Box: 45 Seconds

    Place palms on the box with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Switch to fingertips facing away at the hallway point.

    ## Child’s Pose: 45 Seconds

    With arms together and straight out front on the box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

    ## Handstand Hold: 30 Seconds

    Kick up into a handstand position on the wall. The goal here is to punch the head through towards the opposite side of the room. This will help athletes establish and open up the finish position of the strict handstand push-up.

    Teaching

    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

    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

    .3: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

    200-ft. dumbbell overhead lunge 35b/20lb

    50 dumbbell box step-ups 24in/20in

    50 5-in. elevated strict HSPU

    200-ft. handstand walk

    Time cap: 10 minutes

    Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

    200-ft. dumbbell front-rack lunge 20lb/10lb

    50 dumbbell box step-ups 20in/16in

    50 dumbbell strict press 20lb/10lb

    200-ft. bear crawl

    Time cap: 10 minutes

    Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

    200-ft. dumbbell front-rack lunge 35lb/20lb

    50 dumbbell box step-ups 24in/20in

    50 5-in. elevated strict HSPU

    200-ft. bear crawl

    Time cap: 10 minutes