CrossFit Open 20.3 (Repeat of 18.4)

20.3For Time · 9:00

This workout repeated CrossFit Open 18.4.

For time:
21-15-9 reps of:
Deadlifts (weight 1)
Handstand push-ups

Then 21-15-9 reps of:
Deadlifts (weight 2)
50-ft handstand walk after each set

Start CrossFit Open 20.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 225 lb (102 kg), then 315 lb (143 kg)

Women: 155 lb (70 kg), then 205 lb (93 kg)

Scaled

Men: 135 lb (61 kg) with hand-release push-ups, then 185 lb (84 kg) with 50-ft bear crawls

Women: 95 lb (43 kg) with hand-release push-ups, then 135 lb (61 kg) with 50-ft bear crawls

Movements

Deadlift
Handstand Push-Up
Handstand Walk

Movement standards

Deadlifts finish with hips and knees locked. Handstand push-ups: head to the floor, heels above the line at lockout. The handstand walk counts in 5-ft sections.

Equipment

Barbell
Wall for handstand push-ups

Coaching notes by goal

Bulking: Heavy Pulling & Pressing

Before: 4 sets × 3 Deadlifts at 85% + 3 × 5 Strict HSPU.

Pacing: The first half is a sprint: deadlifts touch-and-go, handstand push-ups in quick sets. Then grind the heavy pulls in singles.

After: 3 × 10 Back Extensions + 3 × 8 DB Shoulder Press.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Power Endurance

Before: Build to weight 2 over 4 sets, 2 wall walks, 3 kipping HSPU.

Pacing: Arrive at the heavy deadlifts with breath to spare; that's where most scores end.

After: Hamstring and lat stretch + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Strength

Before: 6 min light cardio + hinge and shoulder prep.

Pacing: Prioritise clean deadlift mechanics over speed in a deficit; stop a set before your back rounds.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2020/3; 2pood.com, boxrox.com and CrossFit South Brooklyn's 20.3 post