10.4.19-"CrossFit Games Open Workout 19.3"





Assault Bike Dirty 30


30 cal bike (first 10 rep just move, second set of 10cals at a moderate pace, 3rd, step up on the gas!)

30 Air Squats (1st 10, just getting the muscles warm, 2nd-moderate pace, 3rd much faster)

30 push-ups (Looking for optimal positioning. Full range of motion.)

30 Strict Pull-ups/Ring Rows/Jumping negative pull-ups.


*Quality movement enhancing intensity!*



“CrossFit Games Open Workout 19.3″

For time:

200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)

50 Dumbbell Box Step-Ups (24″/20”)

50 Strict Handstand Push-Ups

200-Foot Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.


Optional Accessory Work:


Every 2 minutes, for 12 minutes (6 sets):

100 Foot Front Racked Kettlebell Carry (32/24 kg)

10 GHD Sit-Ups



Three sets of:

Banded Glute Bridges x 30 reps

Banded Leg Curls x 30 reps