19.3 Warm Up and Strategy | Crossfit Coolidge Corner
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19.3 Warm Up and Strategy

By Crossfit Coolidge Corner | In Coach's Corner | on March 8, 2019


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


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