The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 61 m | DB Overhead Lunge | 22.5 kg | 15 kg |
| 50 | DB Box Step-up | 22.5 kg | 15 kg |
| 50 | Strict HSPU | – | – |
| 61 m | Handstand Walk | – | – |
Women: 61 m DB Overhead Lunge 15 kg, 50 DB Box Step-ups 15 kg on 51 cm, 50 Strict HSPU, 61 m Handstand Walk (Cap 10 min)
How Open 19.3 works
Open 19.3 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 19.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 19.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 8:00 | up to 8:50 |
| Advanced | up to 10:00 | up to 11:00 |
| Intermediate | up to 10:00 | up to 11:00 |
| Beginner | up to 10:00 | up to 11:00 |
| Novice | over 10:00 | over 11:00 |
Tips for Open 19.3
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 19.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- DB Overhead Lunge: Lunge with a dumbbell in the front rack; Lighter dumbbell
- Strict HSPU: Pike push-up on a box; Raised mat to shorten the range
- Handstand Walk: Wall Walk; Handstand Hold against the wall