Open WOD 20.3!

October 25, 2019

Annnndddd...we've got a repeat on our hands, folks.

 

CrossFit Open 20.3 is... 18.4!

 

As usual, we will be programming Open WOD 20.3 for all morning classes tomorrow (6am/7am/9am/12:15pm). Then we will have our Friday Night Lights event at 5:30pm. If you are coming in the evening, the heats will be first come first serve, so please make sure you add your name to whichever heat you want to compete in as soon as you get to the gym!

 

We will also have our regular open gym hours tomorrow (8-9am and 4-5:30pm)

 

Friday Oct. 25, 2019

 

CrossFit (6am/7am/9am/12:15pm)

Friday Night Lights (5:30pm-done)

Open Gym (8-9am, 4-5:30pm)

 

CrossFit Open WOD 20.3

 

For time:

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

 

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

 

Time cap: 9 minutes

 

Workout variations:

 

Rx’d (Ages 16-54)

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

 

Scaled (Ages 16-54)

♀ deadlift 95 lb., perform hand-release push-ups, then

deadlift 135 lb. and bear crawl

♂ deadlift 135 lb., perform hand-release push-ups, then

deadlift 185 lb. and bear crawl

 

Teenagers 14-15

♀ deadlift 95 lb. then 135 lb.

♂ deadlift 135 lb. then 185 lb.

 

Scaled Teenagers 14-15

♀ deadlift 55 lb., perform hand-release push-ups, then

deadlift 75 lb. and bear crawl

♂ deadlift 75 lb., perform hand-release push-ups, then

deadlift 95 lb. and bear crawl

 

Masters 55+

♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb.

and perform sets of 10 handstand push-ups

♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb.

and perform sets of 10 handstand push-ups

 

See below for tips and strategies from WODprep!

 

The Deadlifts

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.

 

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.

 

Pacing:

 

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.)

 

 

 

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