Lat Stretch x 60 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds
Couch Stretch x 90 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards
Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

Followed by…

Assault Bike Dirty 30


“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.

19.3 Strategy for All Levels

Today we are re-testing the third event of last year’s CrossFit Open. The goal is to hit this with full effort and compare your results with your performance last year (March 8, 2019). Hopefully, you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 7 months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2020 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.


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Janelle Winston
Janelle Winston
September 27, 2019 6:01 pm

98 reps. Last time I did it was 94 reps. I then kept going with the workout to see how I would fair.
I did kipping HSPU and finished them in around 6 minutes…..
Then I did 100′ of HSW. After the first 50′ I stopped doing at least 5′ increments an just did whatever I could do to finish. My time cap was 25 min and I finished the 100′ in 24:36.

My tie break was 7:26.

It was 6:39 last time. I took a lot longer on the lunges this time.

Candy Olkey
Candy Olkey
September 27, 2019 1:28 pm

WU – DONE…Gotta say that Dirty 30 is a super awesome WU!! 19.3 – RX – 1 SHSPU Lunges – turn at 25′ and switched arms every 50′ – 4:10 BSU – 20/10/20 – 3:31 (30 with DB on back of neck and then last 20 with DB on L shoulder) SHSPU – got 1 right away and that was it! The last 15s I did 6 kipping HSPU ***Exact same score as in 19.3. Except it took 7:41 today to get to SHSPU and took 7:57 my first attempt at 19.3 and 6:23 my second attempt at 19.3 .… Read more »

September 27, 2019 11:23 am

Echo bike dirty 30

12 power clean from mid shin (drop pads) #155
10 burpee box jump over 24”
8 push jerks #155
6 strict C2B
3 rounds + 12 cleans
B. 3 rounds (2m rest)
20 Echo bike calories
15 deadlifts #225
15 T2B
Total time 15:03

Feeling banged up recently. Think I drank too much coffee this morning too, my heart rate was jacked immediately. Stayed around 170-180 throughout.

Candy Olkey
Candy Olkey
September 27, 2019 1:20 pm
Reply to  JT

Did you do the entire Dirty 30 or just the AB part? I did the whole thing kinda LOVED that WU! Some tough work you put in today JT…sounds like a rest day is in order!

September 27, 2019 7:24 pm
Reply to  Candy Olkey

I did the whole thing. Seemed like a lot of strict pull ups…even for me.

Anika Tipton
Anika Tipton
September 27, 2019 11:00 am

A. Front squats- 185#x2/155×4- WOW that was heavy, did the remaining 3 sets at 175×2/155×4.
B. 50 cals on rower
40 t2b
30 power cleans (75#)
20 front squats (75#)
20 strict pull-ups
Have a great weekend everybody!

Candy Olkey
Candy Olkey
September 27, 2019 1:17 pm
Reply to  Anika Tipton

Some HEAVY FS Anika! Super work on the Metcon!

Chris M.
Chris M.
September 27, 2019 8:22 am

… great warm-up and interval stations.
… passed on the “AB Dirty 30” … definitely lives up to the “my warm-up is your workout” meme.
A. 19.3 as Rx: 39 SHSPU
… not sure how that compares (feel like I’ve did this one before) … missing a journal entry/disqus data (oh well) – have a good weekend folks.

Candy Olkey
Candy Olkey
September 27, 2019 1:15 pm
Reply to  Chris M.

Passing on the Dirty 30…I wasn’t sure if we were supposed to do the whole thing or just the AB part…it actually was a GREAT WU! Great work on 19.3 Chris!

Seth C.
Seth C.
September 27, 2019 4:28 am

Running behind:
Conditioning Work (home alone)
Move a bit for WU

A. Chipper
500 m row
30 Burpees
40 Air Squats
50 DUs/ Jumping Jacks
60 situps
30 Butpees
20 pushups
50 DUs / Jumping Jacks
30 Air Squats
10 pushups
500 m row
Results: 16:18

rest 2 min

B. Chipper 2
Cal row
Air Squats
Results: 8:33

Shaun Gross
Shaun Gross
September 27, 2019 1:39 am

Made up some of last night’s training A. Front squats – 4 sets on a 4 min clock 145kg x 2, 20-30 second break changing weights and catching breath, 130kg x 2 To be fair, this was too heavy tonight. I could only realistically maintain a double at 80%,so that’s what I did. B. Did some subs.. 50 cal row 40 situps 30 hang powercleans @ 52kg 20 front squats 10 Strict pullups 8:54 Row – 2:18 (1300cal/hour average pace) Situps – UB and steady Hpc’s – 10/8/7/5 + 8 front squats Front squats – (5 powercleans) + 8, 12… Read more »

Candy Olkey
Candy Olkey
September 27, 2019 1:12 pm
Reply to  Shaun Gross

No Struggling needed Shaun…looks like you put in a GREAT workout!

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