Week three of the 2019 CrossFit Open is here! Get Rich Froning’s tips and strategies to tackle this challenging WOD.
Upper body range of motion key. The thoracic extension is needed, so practice extending back over a roller or small object. Open the ‘scapulas’.
– Banded Good Mornings for hamstring activation
20 seconds Handstand Hold against a wall
30 seconds active movement (jump rope/row)
200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk
Men use 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Dumbbell Overhead Lunge: stack the weight over your body. Keep your elevated arm as close to your ear as possible. 50ft per set if you’re going to break it up
Dumbbell Box Step-Up: steady and consistent, alternate legs you step up with. Rotate direction as you step down to minimize transitions, inhale before you step up, exhale at the top.
Strict Handstand Push-Ups: break these up from the start, sets of 5 reps. Rest in the bottom, don’t come off the wall