For veterans of CrossFit, CrossFit Open Workout 20.3 will look for familiar. 20.3 is actually a repeat of Open workout 18.4.
Taken from some of the best coaches and athletes CrossFit have to offer, here are several tips and tricks to defeat 20.3.
Equipment Needed
- Barbell
- Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division
- Collars to secure the plates on the barbell
- A heel mark for the handstand push-ups
- Floor marks for the handstand walk
Men
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
CrossFit 20.3, The Deadlifts
Know your limits going in. In other words, don’t over do it with higher weights. For instance, there’s nothing wrong with starting with singles.
CrossFit Open 20.3, Pacing
20.3 is a nine minute workout. In other words, don’t overdue it and try to stay fresh when you move to heavier weights. However, if you know heavy isn’t your thing use the first part of the workout as a sprint to cut times.
CrossFit Open 20.3, tips from COMPTRAIN
CrossFit Open 20.3, tips for beginners from INVICTUS
NOTES
Prior to starting the workout, the athlete will need to mark a line on the wall for the handstand push-ups. Lengths on the floor will also need to be measured and marked for the handstand walk.
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 9-minute time cap. Each completed 5-foot section of the handstand walk will count as 1 rep.
TIEBREAK
This workout includes a tiebreak. If the athlete completes the entire workout prior to the 9-minute time cap, their score will be their total time, and there will be no tiebreaker. However, if the athlete is not able to complete the entire workout, note the time at the end of each set of deadlifts. When submitting a score, there will be a space for the final rep count and an additional field to enter the elapsed time at which the athlete completed their last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.
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