CrossFit Open 19.3 Workout: Tips & Strategy (WODprep Official)

CrossFit Open 19.3 – This is the complete CrossFit Open 19.3 WOD strategy & tips to help you get your best score possible in the 2019 CrossFit Open – Scaled, Masters, or RX. To get the full written strategy, plus bonus warm-up, mobility, and recovery videos, go here: http://bit.ly/2TDRYk8

Here are the other useful CrossFit Open 19.3 links that I mentioned in the video:

How to “kick up” into HSPU: https://youtu.be/1HMjLxrfh7g?t=3

Don’t get stuck on HSPU: https://youtu.be/2Wv-OM_6cO8

Project Alianza: http://www.projectalianza.org/

Project Alianza’s Instagram: http://instagram.com/projectalianza

CrossFit 19.3 Workout Announcement & Standards: http://bit.ly/2TxmFHY

Full CrossFit Open 19.3 workout Strategy Guide (includes masters and scaled): http://bit.ly/2tVB2Hy

Changes to the 2019 CrossFit Games Season:
http://bit.ly/2Txny3g

19.2 workout strategy:
https://www.youtube.com/watch?v=j9e-mbWgs-c

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I am “no fluff” and “no B.S” – just training and strength tactics that have worked at my own gym or in my own competition training.

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Comments

L F says:

video starts at 1:32

Juan Camilo Cortés says:

Again its going to be hard to get to those HSW

CrossFit H-Town says:

you are wrong on the step ups. #8 of 20 in the movements clearly state you must alternate steps

David M. Ward says:

Great advice as always. You’re right that the key on the step ups is just keep going. The trick is finding that point where you’re just on the edge of redlining. Thanks again for the great videos.

Ultra Light Being says:

Assuming you can do hspu, What are the top 5 exercises for strict hspu strength to increase volume?

mahchymk93 says:

I PROMISE YOU TOO

Bill Henderson says:

Thanks man. Always helpful!

Samuli Kallio says:

What do you think, is it allowed to use abmat and plates, if you just mark the lines on plates just like in the mat? Much easiet to bound your head from the abmat 🙂

Christian Perger says:

Works great- Thx!

krugor says:

How do I find you on the Crossfit Open leaderboard? I put your name in but cant see it.

Pedro Jorge Zambrim Mendonça says:

Nice video ! What do you think about like hugging your self and hold the dumbell between the arms and the chest in the step ups ?

Scotty Mac says:

suck it up buttercup! great tips – thanks Ben – keep up the great work. let’s see how we go tonight!!

Carlos Velez says:

15 months into CrossFit and I’ve never attempted a HSPU. I’ll try to get through first two movements ASAP, then try one or two. But it’s not worth risking injury.

Tess Williams says:

Super helpful, thanks! One question- why would you not hold the dumbbell at your side when doing the step ups? You don’t need to save your grip and you could swing it a little to help with the steps?

MILLITIUN MILLITIUN says:

more one time, thanks so much to share with us you knoledge

Stephen Johnson says:

Awesome tips as always, Ben, esp. the love for scaled athletes, which not many other channels do. Remember, scaleos: bear crawl is palms down from the starting line this year – a slight mod. from last year.

Steve Holland says:

Thanks @wodprep managed 91 rx this morning using some of these tips

Joshua Phillips says:

To emphasize the importance of your “head through” guidance, CrossFit HQ released a video stating that you must have “open shoulders” to achieve lock out, which almost requires getting your head through.

Scott Henderson says:

Excellent one again

Luciana Marchi says:

I saw many video of tips and tricks about 19.3 including Matt Chan ( who wasn’t able to explain properly the step up..) and yours is the best ever. Anything you explain is quite perfect. Ben where do you suggest to keep the DB of 20lb in 60+ division bc it’s quite light. About the elevated HSPU if I can do 3/4 max is it better to perform 2/3 and rest a bit? I mean before being too fatigued. Thanks for helping so good. It’s true that you don’t have to rest down as I usually do. It’s awful, I’m trying to do less but rest up and not down.. trying to quit that bad habit. And it’s so much harder to do a rep if you rest Down . Thanks Ben.

Bert- Man says:

Nice shoes tho!!

Alex Personal Trainer says:

I am always waiting for your advices ! Thanks !

Serafeim Davranis says:

Nice video man! Always looking forward for new advice and guidance! Thank you

Michael Ostermann says:

The scaled standard for the lunges states the dumbell has to be in the front so resting the handle on the shoulder or even on the back is not allowed

royal23 says:

Thanks! Great tips and great video.

Heidi Lutman says:

I’m a new crossfitter. This was so incredibly easy to understand and helpful to calm my nerves about the Open. Thank you!

Anthony Blando says:

Always great stuff.

Andre Arantes says:

Txs a lot – it really helped me to get a performance better than expected!!

Spencer Lueders says:

19.3 HACK: on the HSPU, take your shoes off! Your heels must touch the wall, and your socks will slide much easier than your shoes. It works!

Sunil Badlani says:

thank you bro

WODprep says:

To get the full written strategy, plus bonus warm-up, mobility, and recovery videos, go here: http://bit.ly/2TDRYk8
Here are the other useful CrossFit Open 19.3 links that I mentioned in the video:
– How to “kick up” into HSPU: https://youtu.be/1HMjLxrfh7g?t=3
– Don’t get stuck on HSPU: https://youtu.be/2Wv-OM_6cO8
– Project Alianza: http://www.projectalianza.org/
– Project Alianza’s Instagram: http://instagram.com/projectalianza
– CrossFit 19.3 Workout Announcement & Standards: http://bit.ly/2TxmFHY

Jim Busher says:

Best Tips and Strategy videos on the YouTube by far. Six months into Crossfit at age of 47 I don’t have HSPU so will go hard in the first two movements for a good time at the split

SamJKerr360 says:

Hey , so, today is going to be the first time that I am using an RX dumbbell. I am pretty good with handstand push ups but I am absolutely terrified my shoulder are going to be trashed from the overhead lunges. Do you have any extra tips for me?

Thanks!!!

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