20.3
CrossFit Open 20.1
A. For Time: Deadlifts, Handstand Push-Ups, and Handstand Walks
For Time:
– 21 Deadlifts @ 225/155 lbs
– 21 Handstand Push-Ups
– 15 Deadlifts @ 225/155 lbs
– 15 Handstand Push-Ups
– 9 Deadlifts @ 225/155 lbs
– 9 Handstand Push-Ups
– 21 Deadlifts @ 315/205 lbs
– Handstand Walk 50 feet
– 15 Deadlifts @ 315/205 lbs
– Handstand Walk 50 feet
– 9 Deadlifts @ 315/205 lbs
– Handstand Walk 50 feet
Time Cap: 9 minutes
NOTES
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 nally, 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 official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.).
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00
## 30 Seconds
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Wrist Stretch [Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Single Leg Glute Bridges (30 Seconds Each Side)
Child's Pose [Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)
Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Glute Bridge Walkout [Click Here](https://youtu.be/gp4VBp8_WSY)
Pigeon Pose (30 Seconds Each) [Click Here](https://www.youtube.com/watch?v=sFvViEiegKw)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING (12:00 – 20:00)
## HANDSTAND PUSH-UPS
### Stacked
There are two things we can do on the handstand push-ups to ensure we hit the standard and have more efficient reps. The first is to have a more stacked body. When we are overextended through the midline, the body is shorter. When the body is shorter, it's much harder to get the heels over the tape line. Squeeze the body tight to lengthen out.
### Toes to Shins
The second thing we can do is pull the toes towards the shin at the finish of the handstand push-up. Doing so sets the heel higher and makes it more likely each rep will be a good rep.
### Movement Prep
20 Second Handstand Hold on Wall
5 Handstand Push-ups
## HANDSTAND WALK
### Feet, Then Hands
When kicking up on the handstand walk, make sure the feet are in line with the hands before you start walking. The biggest hurdle we see to getting a good start on the handstand walk is that the hands start moving too soon. When the hands move early, we're essentially running away from our feet and will likely kick right back down. Let the feet get stacked over the middle of the body before the hands move.
### Short Steps
Once you're up, short steps are better than long steps. This is similar to how we did farmers carries on Monday. Longer steps can knock us off balance, especially when upside down. Aim for shorter steps today.
### Movement Prep
2 Minutes of Handstand Walk Attempts
## DEADLIFTS
### Pull The Bar Into You
Rather than thinking off just pulling the bar off the floor, let's think of pulling the bar into the body as we stand. This helps use the lats and keep the bar close. This will be extra important today with the higher reps and heavier weights.
### Movement Prep
10 Empty Bar Deadlifts
Build to Both Workout Weights
# HEAT 1 PRACTICE ROUND (20:00 – 30:00)
## 1 Round
5 Deadlifts (1st Weight)
5 Handstand Push-ups
25' Handstand Walk
*Scale Based on Comfort With Movements
# HEAT 1 (30:00 – 40:00)
## Inital Strategy Video
[Click Here](https://www.youtube.com/watch?v=yUd9aF6Ukog)
In our initial strategy video, we broke things down into (3) buckets, purely for starting points. As we look at the workout, whether we completed this in 2018 or not, let's take an honest, educated guess on where we might finish "Diane".
### Bucket 1
* Finish "Diane" In ~2:30
* Finish Entire Workout ~Sub 7:00
Our Games level group will come down to the 15's and the 9's of the heavier deadlift barbell. When you think about it, breaks between these sets *are the only moments* in the entire workout where athlete's at this level are resting. The opening weight deadlifts are not the separator, and neither are the transitions to or from the handstand push-ups/handstand walk. It becomes a test of how well can we push that heavy barbell.
But by "push" this doesn't mean unbroken, nor does it even mean big sets. Example breakup strategy below for a Games level athlete who completed this workout in the 6:30 range:
First *and* Second Barbell
**21's:** 6-5-5-5
**15's:** 6-5-4
**9's:** 5-4
Breaks between sets on the first barbell was a matter of 2-3 seconds. Just enough to break the "time under tension", and we got right back on it. On the second barbell, it was a little more stretched out, and rightfully so. More now towards 5 seconds. The take home point here is that consistent movement forward with touch and go sets is the key here, with "the workout" being the final two sets at that heavy barbell.
On the handstand walks, all athletes in this group are doing the 50' distance unbroken. Our *speed* of the walk does indeed matter here however. With 150' for time, it's not uncommon to see 15+ second differences, *even with* unbroken efforts. As we enter these handstands, remind ourselves to fall forward, pushing our speed knowing that it's a short 25' distance each way. The less time we're on our hands, the better.
### Bucket 2
* Finish "Diane" in ~4:00
* Goal Is To Get As Far As We Can In The Second 21-15-9 (And To Maybe Even Finish).
This group has a "Diane" time somewhere in the 3:30-5:30 range. For the effort today, we are *pacing* our "Diane" to the tune of about 0:45-1:00 slower than what we would if it were solo. What this looks like, is frequent breaks on the deadlifts, and consistent chunks on the handstand push-ups.
Beyond this first 21-15-9, the big separator is the heavy barbell. This is where we can see 1:00+ separate athletes in the completion of just that first set of 21. Knowing our ability level, and how much time is left on the clock, it's our aim to *space out our effort over the time remaining*. If we have 5:00, breaking up the deadlifts into small chunks (let's go with 7×3 as an example) can be a smart start knowing that we may have a chance to attempt *45* reps at this weight. If we have 2:00 left, we know it's now time to push. It's going to be on the only time we're on that barbell, and our aim there may be to make it to one length of the handstand walk.
On these handstand walks, where we naturally have many different ability levels, let's draw back to two focus points:
* **Composure.** Don't rush the kick up. This is where we often have to come right back down, as we weren't patient enough to take a breath beforehand, as well as, allow the feet to travel up and *over our head* before we take our first step. Better to take a brief moment here and *nail* the attempt, than to waste precious seconds (and energy) with failed attempts.
* **Grip the Ground.** A quick cue to dig our *fingers* into the ground. Especially when we get metabolic and out of breath, we can lose some fundamentals. Grip the ground with your fingers to better support our handstand.
### Bucket 3
* Aiming to Finish "Diane"
* AMRAP Deadlifts in Time Remaining
This group is focused on the handstand push-ups. This is our battle to fight today, and can separate us by *minutes* when we strategize properly. On the deadlifts of this first part, we are pacing just like the above two groups: conservative. Whether it's 6-5-5-5, 7 sets of 3, or a combination of the two, we like touch-and-go reps for the reasons specified above, and we like the early breakups as this is not our biggest battle to fight in this workout.
On the handstand push-ups, after spending ample time in our warmup fine-tuning the standard, it's our aim to first minimize all no reps due to positioning. If there is a chance we are going to receive a no-rep because of our posture on the wall, rep strategy doesn't really matter. We're going to have to adjust dramatically regardless. So our first aim is to truly game plan around, "how can I best minimize no reps?". Following that, we then think through rough breakup strategies. Below, purely for example:
**21's:** 5-5-4-4-3
**15's:** 5 Sets of 3
**9's:** 3 Sets of 3
This would be controlled breaks between, using either the clock, our our judge, to hustle us back on the wall.
On the handstand push-ups, *loading* can be a large benefit here. What that is referring to is the power of our kip. We essentially have two "styles" of kipping handstand push-ups: the "frog kick", and the "ball up".
In the frog kick, it's a quick bend at the knees, and a flick to extension. It's a tight and fast kip. But… it doesn't bring a ton of power behind it. For athletes who are strong on the handstand push-ups, a great option for speed. But if we know we are going to struggle in the later portions of this opening 21-15-9, the "ball up" technique can leverage more *hip power* into our kip.
The ball up technique starts by coming to dead-stop headstand (note that for the workout, each rep *must* start from a handstand, or full lockout with heels above the tape line). From here, as we are resting in our tripod (head, hand, hand). we're going to bring our legs to our chest. We're going to ball up, with our knees coming below our waist. When this kick opens up, in comparison to the "frog" style, there's far more power. The downside, is that it's simply a bit slower. But based on where we are with our handstand push-ups, a very smart strategy to use for longevity in this workout.
# HEAT 2 PRACTICE ROUND (40:00 – 50:00)
5 Deadlifts (1st Weight)
5 Handstand Push-ups
25' Handstand Walk
*Scale Based on Comfort With Movements
# HEAT 2 (50:00 – 60:00)
See Above Strategy
B. For Time: Deadlifts, Hand Release Push-Ups, and Bear Crawls
For Time:
– 21 Deadlifts @ 135/95 lbs
– 21 Hand Release Push-Ups
– 15 Deadlifts @ 135/95 lbs
– 15 Hand Release Push-Ups
– 9 Deadlifts @ 135/95 lbs
– 9 Hand Release Push-Ups
– 21 Deadlifts @ 185/135 lbs
– Bear Crawl 50 feet
– 15 Deadlifts @ 185/135 lbs
– Bear Crawl 50 feet
– 9 Deadlifts @ 185/135 lbs
– Bear Crawl 50 feet
Time Cap: 9 minutes
NOTES
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 official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.).
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