Week 3, as many predicted, is a repeat.
Here's our full-length 20.3 Strategy Video that includes tips for Rx, Scaled, and Masters:
Last like in 2018, I'm going to heavily caution safety first with this one. I encourage scaling when in doubt - these weights are heavy, and HSPU's are at a higher volume.
Be realistic about your ability and act accordingly. In the past I’ve suggested that many athletes should go “Rx” at all costs, but for this one I’m only suggesting RX if you’re able to move the deadlift and HSPU safely and effectively.
I recommend that you set your pacing based off of your plans to get into round 2 or not. In short, if a 315/205 lb deadlift is something that's completely out of reach for you, go into this workout with the intent to PR your Diane time, since the end of your final round of completed deadlifts is your tiebreak score.
If you know that you can finish (or did finish 18.4) the following that mantra of 'smooth and steady' from the start will help keep you going strong into round 2, when you hit that heavier barbell.
Here's what I recommend on the deadlifts during CrossFit 20.3
What I don't recommend for 20.3 is controlling the barbell's descent on each rep, this is a big waste of energy.
Have you already done CrossFit 20.3? Then my guess is your back might need a little TLC - check out our Open 20.3 recovery video here.
Here's what I recommend for the HSPU's on CrossFit 20.3...
Here's what I DON'T recommend on the HSPU's...
First and foremost... a lot of athletes aren't going to make it to the handstand walks. And if you do, you're going to need to be very proficient at them. Here's what I recommend.
As noted above, the weights and movements are going to change depending on your division, so make sure to read the full CrossFit 20.3 standards here.
If you are 55+, you have push press. I strongly advise touch and go on these. Avoid dropping the bar at all costs, or pausing at the bottom... that's going to cause a lot of lost time.
Not sure if you should be scaling or going Rx on this one? Need some specific feedback on your HSPU form? Our coaches in WODprep Plus (Masters-only) can help you with that - and way more.
Hand Release Push-ups
Be smart, and don't try to be a hero. Completely blowing out your back, or injuring your neck is NOT worth the badge of going Rx on this one.
Enjoy these 9 minutes of fun, and as always comment below with any questions. If you haven't already, make sure you're signed up below to get our guides (and an exclusive 20.3 WOD warm-up video) delivered directly to your inbox!
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
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