Saturday 3-09-19 Workout Of The Day 19.3

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

NOTES

Prior to starting this workout, the athlete will need tomark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.

A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.

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.

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.

TIEBREAK

The scoring for this workout includes a tiebreak. The athlete’s time after completing the final box step-up will be used as a tiebreak time. Another tiebreak time will be recorded after the final handstand push-up is completed. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed either your final box step-up or your final handstand push-up. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

If the entire workout is completed in under 10 minutes, your score is the total time it takes you to complete the workout.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

Boys use 35-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Girls use 20-lb. dumbbell and 20-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU andhandstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU andhandstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

© 2019 CrossFit, Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1…Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved.

Presented by

OPEN WEEK 3

17:00 PT, THURSDAY, MARCH 7, THROUGH 17:00 PT, MONDAY, MARCH 11

EQUIPMENT

• Dumbbell of appropriate weight for your division*†
• Box of appropriate height for your division (the top of

  the box must be at least 15-by-15 inches)

• Measuring tape
• Floor marks for the strict handstand push-up box
• Floor marks for the single-arm overhead walking lunge

  and handstand walk

  *Kilogram dumbbells may not be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athletes using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

  †The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

  If gym space is limited and a 25-foot lunge and handstand walk area is not available, athletes will be permitted to lunge back and forth in a smaller area so long as the 5-foot intervals still can be seen clearly.

  For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

  Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbells so the weight can be seen clearly, and show the height of the box being measured with a tape measure. Also film the measuring process for the strict handstand push-up box and the length of the floor marks for the overhead lunge and handstand walk. All video submissions should be uncut and unedited in order to accurately display the perfor- mance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

© 2019 CrossFit, Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1…Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved.

Presented by

OPEN WEEK 3

17:00 PT, THURSDAY, MARCH 7, THROUGH 17:00 PT, MONDAY, MARCH 11

MOVEMENT STANDARDS
PREPARING THE FLOOR FOR THE LUNGE, HANDSTAND WALK AND BEAR CRAWL

The workout area for the lunge, handstand walk and bear crawl must be divided into 5-foot sections visibly marked on the floor. Ideally, the lane will have five consecutive sections, allowing for a 25-foot movement in one direction and a 25-foot movement back.

Performing the lunge, handstand walk or bear crawl more than 25 feet in one direction without turning around is not allowed.

OVERHEAD LUNGE

This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet togetherand the athlete standing tall with hipsand knees extended. The athlete must be behind the mark denoting the startof the segment being attempted.

At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level ofthe athlete’s head, the athlete must stop lunging and return to the lastcompleted section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a 5-foot section prior to switching arms. Lunging in place is not allowed.

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead positionand is standing tall with hips and kneesfully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.

Each 5-foot section will count as 1 rep.

If the athlete fails to meet any standardduring a step, the athlete must restartfrom behind the last 5-foot section successfully completed.