Workout Overview: Open 20.3
The workout “Open 20.3” is a challenging CrossFit workout that was part of the CrossFit Open. It involves a combination of deadlifts, handstand push-ups, and handstand walks. The workout is named “Open 20.3” as it was one of the designated workouts for the 2020 CrossFit Open. This workout is known for its high level of difficulty and is designed to test strength, endurance, and gymnastic skills.
Workout Description: Open 20.3
The “Open 20.3” workout consists of the following movements and repetitions:
- For time:
- 21 deadlifts (225 lb for men/155 lb for women or 102/70 kg)
- 21 handstand push-ups
- 15 deadlifts (225 lb for men/155 lb for women or 102/70 kg)
- 15 handstand push-ups
- 9 deadlifts (225 lb for men/155 lb for women or 102/70 kg)
- 9 handstand push-ups
- 21 deadlifts (315 lb for men/205 lb for women or 143/93 kg)
- 50-ft handstand walk
- 15 deadlifts (315 lb for men/205 lb for women or 143/93 kg)
- 50-ft handstand walk
- 9 deadlifts (315 lb for men/205 lb for women or 143/93 kg)
The workout is scored for time, meaning the goal is to complete the entire sequence as quickly as possible.
Workout Variations and Scaling Options: Open 20.3
For individuals who need to scale the workout, common options include reducing the weight of the deadlifts, modifying the handstand push-ups (e.g., using a box for support), and replacing the handstand walk with bear crawls. These scaling options are recommended to ensure safety and accommodate varying levels of strength and skill.
Tips and Strategies: Open 20.3
- Pace the deadlifts to avoid early fatigue, especially before the heavier set.
- Break up the handstand push-ups into manageable sets to maintain consistency.
- Practice handstand walking and focus on balance and control during this segment.
- Warm up the shoulders and hamstrings thoroughly before starting the workout.
Athlete Performance: Open 20.3
Average times for “Open 20.3” can vary widely based on individual strength and skill levels. However, advanced athletes may complete the workout in around 10-15 minutes, while intermediate athletes may aim for a time of 15-20 minutes. Beginners may take longer to complete the workout, potentially exceeding 20 minutes.
In conclusion, “Open 20.3” is a demanding CrossFit workout that requires a combination of strength, gymnastic ability, and endurance. It offers a significant challenge and an opportunity for athletes to test their limits and track their progress over time.