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Movement Standards for CrossFit Open Workout 20.3 (RX, Scaled, Teens and Masters)

CrossFit Open Workout 20.3 movement standard for scaled and Masters athletes.

CrossFit Open workout 20.3 scaled (ages 16-54)

For time:
21 deadlifts, ♂135 lb./♀95 lb.
21 hand-release push-ups
15 deadlifts, ♂135 lb./♀95 lb.
15 hand-release push-ups
9 deadlifts, ♂135 lb./♀95 lb.
9 hand-release push-ups
21 deadlifts, ♂185 lb./♀135 lb.
50-ft. bear crawl
15 deadlifts, ♂185 lb./♀135 lb.
50-ft. bear crawl
9 deadlifts, ♂185 lb./♀135 lb.
50-ft. bear crawl

Time cap: 9 minutes.

Hand-release push-ups

• Elbows must be locked out with the feet no wider than shoulder width.
• A straight body position must be maintained throughout the push-up.
• No snaking, sagging, or pushing up from the knees.

• The chest (nipple line or above) must touch the floor.
• Then the hands must be lifted completely off the ground.

Bear crawl

• Use the same floor marking as the handstand walking setup.
• Both hands (entire hand, including palm and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.
• Reaching onto or over the line constitutes a “no rep.”
• Hips must remain above head height.
• Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.

• A rep is credited when both feet and both hands cross the line.
• Each 5-foot section will count as 1 rep.

Scaled Teenagers 14-15
♀ 55 lb., HR push-ups, then 75 lb., bear crawl
♂ 75 lb., HR push-ups, then 95 lb., bear crawl

Same movement standards apply.

CrossFit Open workout 20.3 Masters 55+

♀ 125 lb. deadlifts, push press 65 lb., then 165 lb. deadlifts, 10 HSPU
♂ 185 lb. deadlifts, push press 95 lb., then 255 lb. deadlifts, 10 HSPU

Push press

• Barbell begins at the shoulders. No racks allowed.
• Dip and drive with the legs while the weight is on the shoulders.
• Once the barbell leaves the shoulders, the hips and knees must remain straight until the weight is locked out overhead.
• No re-dip of the legs allowed (i.e., a push jerk or split jerk).

• The rep is credited when arms, hips, and knees are fully extended and the bar is directly over or slightly behind the middle of the body, with feet in line.
• Two separate barbells may be used for the deadlifts, and a third barbell is permitted for the push presses.

Scaled Masters 55+

♀ 80 lb., HR knee push-ups, then 105 lb., bear crawl
♂ 115 lb., HR knee push-ups, then 155 lb., bear crawl

HR knee push-ups

• Elbows must be locked out, with feet no wider than shoulder width.
• A straight body position must be maintained throughout the push-up.
• No snaking or sagging.

• The chest (nipple line or above) must touch the floor.
• Then the hands must be lifted completely off the ground.

NEW FOR THE 2020 OPEN

Throughout the Open and beginning with the first workout, the top 40 women and 40 men on the overall worldwide CrossFit Games Leaderboard each week will be required to submit videos for review.

CrossFit can now issue major or minor penalties to athletes who don’t meet the required movement standards of each workout after internal review of video submissions.

Should an athlete not meet the movement standards, the video might be valid with a minor penalty – if the athlete demonstrates a small number of “no reps” that result in a faster time or higher score – a major penalty – if the athlete demonstrates a significant number of “no reps” that result in a faster time or higher score – or be deemed invalid.

If an athlete is given a major penalty, their score may be modified by subtracting 15 percent from the total rep count.

Sam Briggs, Frederik Aegidius and Many More Receive Harsh Scoring Penalties for 20.1

When the Open finishes, the top five men and five women from each eligible country as well as the top 40 men and women on the overall worldwide leaderboard may be required to submit videos for review.

Even if, like the majority of CrossFit athletes, you’re not anywhere near being in the top of the leaderboard, make sure to follow the movement standards for CrossFit Open Workout 20.3.

Movement Standards for CrossFit Open Workout 20.3
The Open is a celebration of fitness and is for everyone!

 

Image Sources

  • Bjorgvin-Karl-Gudmundsson-crossfit-open-workout-18.4: CrossFit Inc

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