For veterans of CrossFit, CrossFit Open Workout 20.3 will try to find familiar. 20.3 is in fact a repeat of Open exercise 18.4.

Taken from a few of the very best coaches and professional athletes CrossFit need to use, here are a number of ideas and techniques to beat 20.3.

EquipmentNeeded

  • Barbell
  • Standard bumper plates (18- inch size) to pack to the proper weights for your department
  • Collars to protect 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 pound.
21 handstand push-ups
15 deadlifts, 225 pound.
15 handstand push-ups
9 deadlifts, 225 pound.
9 handstand push-ups
21 deadlifts, 315 pound.
50- ft. handstand walk
15 deadlifts, 315 pound.
50- ft. handstand walk
9 deadlifts, 315 pound.
50- ft. handstand walk

Time cap: 9 minutes.

Women
For time:
21 deadlifts, 155 pound.
21 handstand push-ups
15 deadlifts, 155 pound.
15 handstand push-ups
9 deadlifts, 155 pound.
9 handstand push-ups
21 deadlifts, 205 pound.
50- ft. handstand walk
15 deadlifts, 205 pound.
50- ft. handstand walk
9 deadlifts, 205 pound.
50- ft. handstand walk

Time cap: 9 minutes.

CrossFit 20.3, The Deadlifts

Know your limitations entering. In other words, do not over do it with greater weights. For circumstances, there’s absolutely nothing incorrect with beginning with songs.

CrossFit Open 20.3, Pacing

203 is a 9 minute exercise. In other words, do not past due it and attempt to remain fresh when you relocate to much heavier weights. However, if you understand heavy isn’t your thing utilize the very first part of the exercise as a sprint to cut times.

CrossFit Open 20.3, ideas from COMPTRAIN

CrossFit Open 20.3, ideas for novices from INVICTUS

NOTES

Prior to beginning the exercise, the professional athlete will require to mark a line on the wall for the handstand push-ups. Lengths on the flooring will likewise require to be determined and marked for the handstand walk.

This exercise starts with the barbell on the flooring and the professional athlete standing high. After the call of “3, 2, 1 … go,” the professional athlete might carry out 21 deadlifts, then relocate to the wall for 21 handstand push-ups, then total 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The professional athlete might then proceed to the much heavier barbell to finish 21 deadlifts, a 50- ft. handstand walk, 15 deadlifts, another 50- ft. handstand walk, and lastly, 9 deadlifts and a 3rd 50- ft. handstand walk.

The professional athlete’s rating will be the time it requires to finish the exercise or the overall variety of repeatings finished prior to the 9-minute time cap Each finished 5-foot area of the handstand walk will count as 1 rep.

TIEBREAK

This exercise consists of a tiebreak. If the professional athlete finishes the whole exercise prior to the 9-minute time cap, their rating will be their overall time, and there will be no tiebreaker. However, if the professional athlete is unable to finish the whole exercise, keep in mind the time at the end of each set of deadlifts. When sending a rating, there will be an area for the last associate count and an extra field to go into the elapsed time at which the professional athlete finished their last complete set of deadlifts In the case where 2 professional athletes have the very same rating (overall variety of associates), the professional athlete with the lower tiebreak time will be ranked greater. Do NOT utilize a countdown timer.

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