CrossFit Open workout 20.3 is a repeat of Open workout 18.4.
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.
Learn out how to scale the workout and find all the movement standards.
Check out these top tips from Ben at WODprep.
“We’ve seen this before. The HSPU standards are challenging, and the deadlifts – for some of us – will get heavy. Here’s what I recommended for 18.4…”
CrossFit 20.3 – The Deadlifts
I will have some fresh strategy this year on top of what I’ve already advised for 18.4. If 225/155 lbs is heavy for you… there’s nothing wrong with starting with singles.
It may sound silly, but this is actually going to eliminate a ton of wasted energy that you use to lower the barbell.
If 225/155 lbs is fairly easy for you – but the following weights of 315/205 lbs is heavy… then move to singles in round two.
Next tip – wear a lifting belt for 20.3.
FOR SCALED AND/OR MASTERS ATHLETES
Something to note on Hand Release Push-ups – be sure to read the standards. While it doesn’t specify feet staying on the ground, there is no pushing up through the knees.
Learn more about pacing on the next page…
CrossFit Open 20.3: Pacing
Final note for all age divisions – Rx and Scaled.
This is a 9 minute workout. If the second deadlift weight is something that you expect to make – you can’t sprint out of the gate with unbroken deadlifts or you’re going to blow up. Try to set yourself up so that you’re fresh heading into that heavier weight.
If you know that you can’t lift the heavier weight… then you SHOULD treat the first part of the workout as a sprint (as that is your tiebreaker time.)
TIPS FROM COLE SAGER
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Find tips from CompTrain, the company owned by Ben Bergeron (Cole Sager’s Coach) and how to improve your deadlifting technique from Ben himself on the next page…
CROSSFIT OPEN WORKOUT 20.3 – TIPS FROM COMPTRAIN
https://www.youtube.com/watch?v=yUd9aF6Ukog
DEADLIFTING TECHNIQUE TIPS
BEGINNER AND INTERMEDIATE TIPS FROM INVICTUS
https://www.youtube.com/watch?v=dK2ggVzFYCI
NOTES ON THE WORKOUT
Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor 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 the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups. The athlete then can move on to the heavier deadlifts 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 within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.
TIEBREAK
This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which
you completed your 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.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
THE WORLDWIDE OPEN SO FAR
The CrossFit Open is the time to see how you and your Box perform compared to the CrossFit community around the world. It’s a celebration of fitness and open to anyone above the age of 14.
Beyond the Whiteboard has released some interesting stats analysing worldwide performance in the Open.
They have looked at performance in the top 20 countries with the most participation in the Open. Taking results from 20.2, btwb established that 41% of athletes in Italy performed the second workout of the 2020 CrossFit Open scaled. So did 38% of the athletes in the Netherlands and 33% in Brazil and Germany.
In the US, 30% of athletes aged 16-54 who did 20.3 scaled the workout, compared to 31% in the UK.
Stay tuned for everything you need to know about every Open workout. From movement standards and scaling rules through to strategy and tips, BOXROX will make sure you are updated and informed.
