Workout Description

Why This Workout Is Very Hard

High-skill inversion under fatigue, strict HSPU volume, and a handstand walk inside a 10-minute cap make this a very demanding workout. Unilateral dumbbell loading taxes midline and shoulders before strict pressing strength becomes the limiter. Most intermediate athletes get stuck at or within the HSPU, while advanced athletes race to finish the handstand walk.

Benchmark Times for Open 19.3

• Elite: <8:00
• Advanced: 8:30-8:45
• Intermediate: 9:00-9:15
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Shoulder and triceps stamina is critical across overhead lunges, dumbbell step-ups, and 50 strict HSPU. Accumulated fatigue and isometrics demand careful set management and short, consistent breaks.
• Flexibility (6/10): Solid overhead mobility, thoracic extension, and hamstring/hip range are needed for stable OH lunges, efficient step-ups, and optimal HSPU line integrity and depth.
• Strength (5/10): Strict pressing strength and overhead stability are required, yet loads aren’t maximal. The limiter is strength endurance and midline stability more than pure 1-rep strength.
• Speed (4/10): Pace is steady and technical. Quick cycling is limited by strict HSPU and handstand walk. Transitions help, but rushing usually leads to no-reps and failures.
• Endurance (4/10): Breathing matters, but there’s no monostructural element. Athletes must manage heart rate through steady, controlled reps and time under tension rather than pure engine work.
• Power (3/10): Movements are controlled and positional rather than explosive. Power output is secondary to balance, strength endurance, and midline control across all stations.

Movements

• Strict Handstand Push-Up
• Dumbbell Overhead Lunge
• Dumbbell Box Step-Up
• Handstand Walk

Scaling Options

Scale to: 35/20 lb DBs, same heights, 35 strict HSPU, 100 ft HS walk • 35/20 lb DBs, 20/16 in step-ups, 50 pike HSPU, 200 ft bear crawl • 25/15 lb DBs front-rack lunges, 20/16 in step-ups, 50 hand-release push-ups, 200 ft bear crawl

Scaling Explanation

These options preserve unilateral loading, vertical pressing, and inversion/balance while adjusting load, height, and skill to maintain stimulus without stalling at strict HSPU or the handstand walk.

Intended Stimulus

This should feel like a steady, technical grind that builds to a strict upper-body bottleneck. Move the lunges and step-ups with composure to keep shoulders fresh. Expect strict HSPU to be the separator; break early, keep sets consistent, and avoid failure. If you reach the walk, it’s controlled, efficient balance—not a sprint.

Coach Insight

Pace the dumbbell work so your shoulders feel ready, not smoked, at the wall. Short breaks beat long rests. Your one big tip: never fail strict HSPU—manage sets proactively (e.g., 5s or 3s) from the start. Common mistakes: rushing lunges, sloppy lockout leading to no-reps, opening HSPU too big, and panicking on the handstand walk.

Benchmark Notes

Use the time levels to gauge capacity across skill and strength. If you get capped, your effective level is near the top of the scale. Finishing under 9 minutes indicates strong pressing stamina and confident handstand walking; sub-8 is elite pacing and efficiency under fatigue.

Modality Profile

Two weightlifting elements with dumbbells (overhead lunges and box step-ups) open the workout and take substantial time. The back half is pure gymnastics (strict HSPU and handstand walk). No monostructural movements are present, so the focus is split between loaded positions and inversion skills.

Similar Workouts to Open 19.3

If you enjoy Open 19.3, you might also like these similar CrossFit WODs:

• Quarterfinals 22.1 (90% similar) - For time: 50 Dumbbell Walking Lunges (2x50/35 lb) 30 Handstand Push-Ups 40 Dumbbell Front Rack Walki...
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• Open 15.2 (88% similar) - For As Long As Possible From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65 lb) 10 Chest-to-Bar Pu...
• The Separator (87% similar) - For Time (Men's Rx): 12 Ring Handstand Push-Ups 15 Back Squats (225 lb) 20 Burpees 9 Ring Handstand ...
• Regionals 16.4 (86% similar) - For time: 100-foot Dumbbell Overhead Walking Lunge (80/55 lb) 100 Double-Unders 15 Muscle-Ups 100 Do...
• Quarterfinals 23.1 (86% similar) - For time: 9 Front Squats (225/155 lb) 9 x 25-ft Handstand Walk (225 ft total) 15 Front Squats (185/1...

These WODs similar to Open 19.3 share comparable training demands, time domains, and movement patterns.