Week 3 is here ladies! We are looking at three new movements, and two chances to be upside down. Time to get after it.
For a full breakdown of the 19.3 workout standards, including the scaled and masters modifications,head to games.crossfit.com
Link to full-length 19.3 strategy video:https://www.youtube.com/watch?v=ecLCq9y-rAg
Be aware of the lines and markings on the floor. Remember, your foot needs to fully cross the line in order for that section to count. Take the time to take that extra stretch of a step.
According to the standards, the arm does not need to be fully locked out. That is stated clearly on theCrossFit website.
If you need to, you can switch arms if one is getting fatigued. Make sure you switch once you’ve crossed a line a 25 foot section. However, you are not required to switch arms at any point.
Tell yourself: just try to keep moving.
I don’t recommend putting the DB on your shoulders, as this is a good time to let them recover. Try places the DB on your back/beck.
This is not a time to try to be a hero. Start out with small, manageable sets, and stick to that. Otherwise you’re going to burn out.
Be aware of the box on the floor. While your palms need to be inside, your fingers can be outside of the box. Remember, the wider your hands, the less space your body needs to cover.
Strict HSPU video - “Head Through” -https://youtu.be/OAgukT3vX5g
Handstand Walk video:https://www.youtube.com/watch?v=lfJ1QhSu4Rw&feature=youtu.be
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.
Unless you’re in the age range of 55+, for the first time ever, scaled athletes are going to be inverted too! If going upside down is something that you personally struggle with and need some tips on, here’s a video on how to work on kicking up to the wall:https://www.youtube.com/watch?v=1HMjLxrfh7g&feature=youtu.be
Remember this cue: ”Head Through”
Just like scaled, your standards are going to remain the same until the age range of 55+. Check out the above tips for some ideas.
Parting thought:If lunges are something that bother your knees, try wearing knee sleeves for some extra padding.
Head toWODprep.com to get full Open strategy guides, warm-ups, and workout recovery videos sent straight to your inbox.
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