Warm-Up:
Coach’s choice
WOD prep:
Warm Lifts up to WOD weight.
Practice your gymnastics movements appropriate for your workout.
WOD:
WORKOUT 20.3
Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear crawl
Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.
♂ deadlift 135 lb. then 185 lb.
Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then
deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then
deadlift 95 lb. and bear crawl
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups
Scaled Masters 55+
♀ deadlift 80 lb., perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl
NOTES:
Prior to starting the workout, the athlete will need to mark
a line on the wall for the handstand push-ups (details in
Movement Standards section). Lengths on the floor will
also need to be measured and marked 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 21 handstand push-ups, then complete 15 deadlifts
and 15 handstand push-ups, then 9 deadlifts and 9
handstand push-ups.The athlete may then move on to the heavier barbell
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
before the 9-minute time cap. Each completed 5-foot
section of the handstand walk will count as 1 rep.
TIEBREAK
This workout includes a tiebreak. If the athlete completes
the entire workout prior to the 9-minute time cap,
their score will be their total time, and there will be no
tiebreaker. However, if the athlete is not able to complete
the entire workout, note the time at the end of each set of
deadlifts. When submitting a score, there will be a space
for the final rep count and an additional field to enter the
elapsed time at which the athlete completed their 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. Do NOT
use a countdown timer.
Post WOD:
Agile 8
CFS Brief:
CFS 21 Day Complaint Free Challenge.
The challenge will be starting on November 1st.
Details and sign-up information coming soon!
Watch the video below for some insight into what the challenge is about!
20.3: 136+ 10′ | scaled @ 65#, 85#, HR push-ups, bear crawl | not registered so scaling the scale is allowed 🙂
Went lighter on the DLs due to the typical issues I tend to have with my back. The first set went super quick at 65# so I should have gone heavier – I borrowed a weight belt and it made a big difference. Amazon Prime to the rescue today. The HR push-ups went smoothly, and the bear crawl was interesting as all the blood starts flowing to your head when your HR is up! Fun working with Zogg as always!
🙌 way to go Tracey!
20.3: 67 Rx | Previous 18.4: 147 Reps Scaled
I was very happy to do this workout Rx this go around and felt good about what I accomplished. The deadlifts went better than I anticipated and I was able to complete the rounds of 21 and 15 in 3 solid sets each. I prefer a strict HSPU over kipping, so I probably did 25 strict and 6 kipping 🙂 My first set out was 7 strict, which felt great, but I knew I had to stop myself so I could get farther along in the overall workout. Ilana was a fantastic judge who kept me on task and was very positive throughout! Be smart about you break up your deadlifts and your HSPU (especially your HSPU). Nice work by Jen in 6:30 class to really hold on and push through the end!! Thanks Hanna for getting us prepared for the workout and the words of support.
20.3| 146, 75#/95#DL, HR push-ups, bear crawl
I’m still trying to figure out the right weight for myself with deadlifts. On Monday, I had managed to work up to 75#, but that didn’t feel heavy enough. I used that as my low and went up to #95 for my heavy. I think I got through the 75# sets unbroken, but needed to break up the 95#. Still a work in progress.
I did all of my HR push-ups from my toes, which was a first for me. They were not all the prettiest push-ups and I needed to break them up. I’ll definitely claim that as my success for today.
Thank you Tyler for the encouragement.
126 rx
Nice work Deb! I wish I could have watched you – I love HSPUs (translation: watching them!) and you’re so good at them. Congrats on feeling great about your accomplishments today!
Since we had an odd number of people in the 6:30 class, thank you Deb for sticking around to judge one person doing 20.3.
Thanks Tracey – I like HSPU (at least better than double unders!) 🙂 Nice work by you this morning! The bear crawl is no joke (bears make it look easy) and Zogg is fantastic judge/cheerleader!
Jamie nice job attacking this workout! You have made such impressive progress and your enthusiasm to try anything and push yourself is inspiring. Keep track of what you did today for weights and use that as you progress – everyday may not feel like a step forward, but I guarantee you just walking in the door is an automatic win!
91 rx. Previous 38 rx.
Went into this wanting to make it to the 315 deadlift. I made it…barely. Too many failed HSPU. The round of 15 got spicy.
Nice PR!
20.3 66RX, previous 69RX
The good thing is I shaved off 30-40 seconds off my 21 DL’s. Bad part, 4 no reps in the round of 21 HSPU made the round of 15 very spicy.