CrossFit Golden - Lacey/Other girl
12:00 PM ~ 15 of us
Bear Crawl / Lateral Plank
Quad + Lunge Stretch / Crab Walk
Burpee Broad Jump / Skip + Arm Swing
Banded Lat stretch / 90-90 Crossover
Wrist Stretch / Scap Pulls
Banded Kick Backs / Banded Side Steps
HS Kick Ups
HS to target depth
Crossfit Games Open 19.3 (Ages 16-54)
(AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled
(Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
I believe it was Pat Sherwood who said about Open workouts, "Rx when I can, Scale when I must."
I had every intention of doing this workout Rx. I felt confident that I could manage a 50# DB and OH could not be that much worse than the rack position. Warming up, I started with the unweighted lunges. Then I grabbed the 50# DB and tried to take a step with the DB OH and quickly realized that I might not stand it up if my knee touches the ground. Just to be sure, I grabbed the 35# DB and tried an OH DB lunge and that did not feel much better, I got a little lower, but my knee did not touch. That pretty much ended the Rx vs. Scale debate.
I also tried a few box step ups and these felt horrible as well. I decided to just pace as best I could and hope for the best.
3, 2, 1, go... I started out at what I felt was a good pace (~40 seconds per 25 feet), but found myself nearly mis-stepping twice. I slowed down a little bit and felt pretty comfortable doing the walking lunges. I kept the DB racked on my left shoulder as it was easier to stabilize with my left hand. The right shoulder felt awkward when I tried switching. By the last 50 feet, I was taking 2 breaths between each step (8 steps per 25 feet). I finished the 200 feet at 5:07 and took a few breaths before grabbing the DB again.
The box step ups were as bad as I expected. The 24 inch box felt really high, even without the extra 50# on board. I set the DB behind my neck and held it with either the right or left hand. I was doing these in singles and stepping back from the box, alternating legs every time. Despite the slow going, I put a reasonable dent into the step ups. I only had one no rep for pushing with my arm on my opposite leg. 3, 2, 1, stop... left me huffing and puffing at 70 scaled reps!
I wore my Nike Metcon 4, Knee Caps, Nylon Belt and Elastic Wrist Wraps. The wraps were more important if I would have gone overhead or made it to the HSPU. The Knee Caps and Belt were essential.
Cool down with some hollow body holds and Superman holds. Then I did some foam rolling and candlestick to pancake.
Before I left the gym, I had to give the HSPU a try. I got 2 reps at 3 abmats. Then, I got 1 rep at 2 abmats. When I set up the station with a "New 25# plate and 1 abmat" which was the estimate for a 5" elevated strict HSPU, I was able to do the negative, but not stand it up.
The excitement of the Open may have gotten me a 5" elevated strict HSPU, but I might not have even been able to kick up the wall after the walking lunges and box step ups. I have no intention of repeating this workout. I gave it a solid effort and paced well. My ego might be assuaged by getting a few Rx reps, but I need to keep my ego in check. I was relieved my hamstrings stayed intact. As usual with walking lunges, they tightened up, but I was able to keep going.