CrossFit Open Workout 20.3

November 7, 2019 Tim Exercise Comments Off on CrossFit Open Workout 20.3
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NOTE: This is a previous week’s workout – click here for the CrossFit Open Workout 20.5.

The third workout of the CrossFit Open 2020 has been announced.

This is the third of 5 weekly workouts for the CrossFit Open 2020.

The CrossFit Open Workout 20.3 details are below.

CrossFit Open Workout 20.3 - Deadlifts - and lots of them.
The CrossFit Open Workout 20.3 required lots of deadlifts.

CrossFit Open Workout 20.3 : Rx

Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups

Women: 155 lb.
Men: 225 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set

Women: 205 lb.
Men: 315 lb.

Time cap: 9 minutes

Remember, scores must be submitted by 8pm Eastern/5pm Pacific on Monday October 28th.

Please reference the official CrossFit Open Rules as needed.

Official movement standards for 20.3:

See more details at the Scorecard page for Open Workout 20.3.

Here’s some tips on movement and correct form for 20.3:

This is a repeat of workout 18.4 – and the first half is one of the WODs in regular rotation – Diane.

CrossFit Open Workout 20.3: Rx’d (Ages 16-54)

Women: deadlift 155 lb. then 205 lb.
Men: deadlift 225 lb. then 315 lb.

CrossFit Open Workout 20.3: Scaled (Scaled Ages 16-54)

Women: deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl

Men: deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear crawl

What’s a hand release push-up?

CrossFit Open Workout 20.3: Teenagers 14-15

Women: deadlift 95 lb. then 135 lb.
Men: deadlift 135 lb. then 185 lb.

CrossFit Open Workout 20.3: Scaled Teenagers 14-15

Women: deadlift 55 lb., perform hand-release push-ups, then
deadlift 75 lb. and bear crawl

Men: deadlift 75 lb., perform hand-release push-ups, then
deadlift 95 lb. and bear crawl

CrossFit Open Workout 20.3: Masters 55+

Women: deadlift 125 lb., push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups

Men: deadlift 185 lb., push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups

CrossFit Open Workout 20.3: Scaled Masters 55+

Women: deadlift 80 lb., perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl

Men: deadlift 115 lb., perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl

CrossFit Open Workout 20.3: Equipment & Gear

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

Optional: a Lifting Belt can give you better endurance in your lower back – which is what you’re going to need for this workout.

CrossFit Open Workout 20.3 Strategy Guide

Here’s some 20.3 tips and tricks to get your best score possible:

  • Ideally it will be best to do the deadlifts reps in one unbroken set for each round – but break them up into 2-3 sets if you have to.
  • Grip endurance may be a factor – so use “mixed grip” – with one hand supinated, the other pronated. This makes a HUGE difference in grip endurance – it prevents the barbell from rolling from your hands.
  • Don’t burn yourself out on the eccentric portion of the deadlift – crash those plates and bar as quickly as you can.
  • Kipping the HSPUs is OK – that’s how it is done in the movement standards video.
  • Going wide with where you place your hands for the HSPU can help shorten the range of motion – just don’t go overboard. See the scorecard page for the range of motion you need to cover – this is being judged very strictly!
  • The movement standard requires your head to touch the ground in the HSPU. Be smart about this – it’s a cervical injury in the making if you are pounding your head into the floor. The HSPU should be considered a high risk movement. Consider going scaled if you don’t have the skill to do them right!
  • You’re not going to magically learn the handstand walk in a day – so that may be the deciding factor to go scaled.

By the way, the HSPU (Hand Stand Push Up) has made an appearance in EVERY open since 2015 – so you’d be wise to get good at these.

Good luck!

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