How-to-scale-CrossFit-Open-workout-20.3

How to Scale CrossFit Open Workout 20.3 (Masters and Teens Info Also Included)

Important information for everyone scaling the Open workout 20.3.

All the information you need to know about how to scale CrossFit Open workout 20.3.

CrossFit Open workout 20.3 is a repeat of 18.4.

HOW TO SCALE CROSSFIT OPEN WORKOUT 20.3

WOMEN

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

MEN

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

Should you go scaled or RX?

Even if you’ve started the Open performing workouts RX, if 20.3 seems a bit out of your range completing the workout scaled is perfectly acceptable. Threat each workout as its own entity.

If you decide on the first, make sure you know how to scale CrossFit Open workout 20.3.

OPEN NUTRITION CHECKLIST – 20 Healthy Protein Sources for Muscle Growth and Recovery

OTHER SCALED VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups,
then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups,
then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl

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 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