19.3 Warm Up and Strategy | Crossfit Coolidge Corner
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OUR BLOG

19.3 Warm Up and Strategy

By Ryan Pratt | In Coach's Corner | on March 8, 2019

“19.3”

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

50/35-lb. dumbbell, 24/20-in. box
Time cap: 10 minutes

Warm-Up

A) 7-10 min easy row or bike, keep heart rate low but get the muscles moving and get a little sweat going.

B) Specific Mobility

  • Lax Smash Shoulder – 90sec-2min/side
  • OH Stretch on Wall – 1min x 2
  • Perfect Stretch Complex – 5x/side

C) General Prep

3-4 Rounds

50′ Walking Lunge (unweighted)

10 Box Step Up (unweighted)

30-45s HS Hold

D) Strict Press

5-3-2-1-1-1 Build to 80-85% in 8min

D) Specific Prep

3-4 Rounds

25′ OH Db Lunge

12 Db Step Up

1-5 HSPU (depending on capacity, can also use the scaled version for the warm-up)

Rest 1min between rounds increasing intensity finishing at WOD pace.

Tips and Strategy

Again, RX or Nah?  With the high skill movement and the scaled version still have a strict HSPU variation, and utilizing the same weight for the step ups the only reason to not do RX is if you can’t physically do the OH lunge.  10 min is a short time and its not like you are going to be failing HSPU for 5 min, it will be a very short amount of time so get there and try.  Or, get to the HSPU and do the scaled version for the remainder of the time making your score the time you finished your step ups.

Walking Lunge

The rules state that you must turnaround every 25ft.  While this is a good chance to switch arms and make sure you don’t get too fatigued on one side, a lot of time can be lost her if the Db goes to the ground every time.  Bring the DB down to your chest, turn and put it up on the other side.  Only set the db on the ground after 50 or 100′ to limit wasted time.  Make sure you keep your elbow locked, out and arm tight to your head and stacked over your shoulder.

Step Up

Not to much here.  Step up, step down 50 times.  However, the rules state that you can carry the db anyway just not resting on the hip.  Don’t over think this, put it on your back behind your neck and never set it down.

HSPU

Do in small sets, be sure not to go to failure.  Most of us will not have much time on this movement.  Do what you can and give it your best shot.

HS Walk

If you made it to this point you’re pretty much a super star.  Not much to say here either, other than when you kick up to go through a section make sure you are ready and can make it through the section and don’t continue into the nest section unless you know you can complete it.

And as always, HAVE FUN!

 

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