This is all about shoulders. And when you're done with it, you can not move your game anymore.
Welcome to CrossFit 19.3, the third training session of this year's CrossFit Games Open. This is one that should roast your shoulders. It's a "chipper" workout where you set your legs on fire with weighted lungees and step-ups while tiring your shoulders by forcing you to use the overhead position for those lunges.
Then it turns the script over and emphasizes the muscles in the shoulders. For the first time in the nine year history of the CrossFit Open, do handstand pushups with a stern shape. This means that none of those momentum kips that have saved so many handstand pushups in the past are playing a role.
Your biggest key to this training: you need to move. Even Elite CrossFitters have to contend with this: Lauren Fisher and Alessandra Pichelli competed against each other after the announcement and both failed to complete the training. This is about your handstand push-up; Expect to reach this stage of training, but you know that many people simply do not finish training.
I fought my way through practice on Friday morning and did not finish. I did up to 33 repetitions on the handstand push-ups before time ran out. If you want to survive, keep these tips in mind:
- 200-Meter Dumbbell Running: Hold the dumbbell overhead in one of the two hands and hold it 200 feet long , [1
- 50 Strict Handstand Pushups: Kick your feet against a wall in the handstand position. Do 50 handstand pushups without lowering your legs and using an explosive kip. (Need a handstand refresher? We've covered you in the video below.)
- 200-Meter Handstand Walk: Walk 200 meters on your hands.
You have 10 minutes to complete the workout. In order for the training to qualify for the games, you must use a 50-pound dumbbell and climb onto a 24-inch box.
Your Big-Picture Schedule
My best advice for this training: Get out of the gates hard and fast and really take the lunges and box jumps. You need to feel uncomfortable here and try to push 80 to 85 percent of your capacity for the 6 to 8 minutes that most of us need to master the first parts of the job.