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CrossFit Open Workout 20.3: Strategy and Advice (for Beginner, Teen, Scaled, Intermediate and RX Athletes)

CROSSFIT OPEN WORKOUT 20.3 – TIPS FROM COMPTRAIN

DEADLIFTING TECHNIQUE TIPS

BEGINNER AND INTERMEDIATE TIPS FROM INVICTUS

NOTES ON THE WORKOUT

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 WORLDWIDE OPEN SO FAR

The CrossFit Open is the time to see how you and your Box perform compared to the CrossFit community around the world. It’s a celebration of fitness and open to anyone above the age of 14.

Beyond the Whiteboard has released some interesting stats analysing worldwide performance in the Open.

They have looked at performance in the top 20 countries with the most participation in the Open. Taking results from 20.2, btwb established that 41% of athletes in Italy performed the second workout of the 2020 CrossFit Open scaled. So did 38% of the athletes in the Netherlands and 33% in Brazil and Germany.

In the US, 30% of athletes aged 16-54 who did 20.3 scaled the workout, compared to 31% in the UK.

Stay tuned for everything you need to know about every Open workout. From movement standards and scaling rules through to strategy and tips, BOXROX will make sure you are updated and informed.

how to scale crossfit open workout 20.3

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