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20.3

24
Oct

20.3

Lowry CrossFit – CrossFit

We’ll be running heats during the evening classes from 4:30pm-7:00pm.

View Public Whiteboard

WU: Warm-up (No Measure)

MOBILITY

Banded Hamstring Distraction: 1-2 Minutes Each Side

Pike Stretch: 2 Minutes

Lacrosse Ball Hamstring Stretch: 2 Minutes Each Side

ACTIVATION

3 Rounds, at very low intensity:

1:00 Light Row

3 Walkouts

5 Empty Bar Good Mornings

5 Empty Bar Stiff-Legged Deadlifts

12 AbMat Sit-Ups

Load a light load onto the barbell (about half of the working load of your “Diane” weight).

At low intensity, 1 round:

3 Deadlifts, :10s HS Hold

3 Deadlifts, 1 Wall Walk

3 Deadlifts, 2-3 Strict Handstand Pushups

OPEN 20.3 PRIMER

Build to a moderate load (about 3/4 of the working load of your “Diane”).

At low intensity, 2 rounds:

3 Deadlifts, 3 Kipping Handstand Pushups

Build steadily to the working load of the second deadlift barbell. As we build, practice handstand walking 10-20′ between builds.

After building, complete one round, at low intensity:

2-3 Deadlifts, 10-20′ Handstand Walk (or 2-3 practice attempts)

We are allowed to have two barbells for the workout, where at this time we can setup our “Diane” starting weight.

Final dry-run round:

2 Rounds: 3 Deadlifts (Bar 1) + 3 Handstand Pushups

Directly into…

1 Round: 2 Deadlifts (Bar 2) + 10-20′ Handstand Walk (or 2-3 practice attempts)

20.3: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

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