Open Workout 20.3
For time:
21 Deadlifts, 225/155
21 Handstand Push-Ups
15 Deadlifts, 225/155
15 Handstand Push-Ups
9 Deadlifts, 225/155
9 Handstand Push-Ups
21 Deadlifts, 315/205
50-ft. Handstand Walk
15 Deadlifts, 315/205
50-ft. Handstand Walk
9 Deadlifts, 315/205
50-ft. Handstand Walk
Scaled Version
Men
“Diane”: 135lbs and Hand Release Push-Ups
2nd part: 185lbs and Bear Crawl with hips above head
Women
“Diane”: 95lbs and Hand Release Push-Ups
2nd part: 135lbs and Bear Crawl with hips above head
Time cap: 9 minutes
20.2 UNOFFICIAL
For Time:
21 Deadlifts
21 Dumbbell Press or Push Press
15 Deadlifts
15 Dumbbell Press or Push Press
9 Deadlifts
9 Dumbbell Press or Push Press
21 Deadlifts
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups
Deadlift Weights
A) 225/315
B) 185/225
C) 155/205
D) 135/185
E) 95/135
No Rx on the dumbbells. The 21 should take you about 2-3 sets, the 15 should take 2-3, and the 9 should take 1-2 sets. You can start with Pressing and switch to a Push Press when you need to.
Post time and Rx to comments.
Week 2 of 4
Sabrina and Eduardo have their 20.3 game faces on
New Short Circuit Classes Start Tuesday
Have you tried our Short Circuit class? It uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits: the first helps you build muscular strength and stamina, and the second is a High Intensity Interval Training (HIIT) circuit to get your blood pumping. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and—more importantly—challenge themselves to get better.
Last week we added Short Circuit classes at 9am on Tuesdays and Thursdays. Here’s the full schedule:
Mondays at 9am
Tuesdays at 9am
Tuesdays at 5:30pm
Wednesdays at 9am
Thursdays at 9am
Thursdays at 5:30pm
Fridays at 9am
Saturdays at 9am & 10am
Sundays at 8am
Have a friend who might want to dip their toe into the world of CFSBK? Send them this post!
Weekend Schedule Changes
Sunday’s 11am Active Recovery and 12pm Pilates classes are cancelled.
_____________________
CrossFit Open 20.3 Tips from Top Athletes and Coaches BarBend
Open Workout 20.3 Standards CrossFit Games (video)