20.3
Lowry CrossFit – CrossFit
We’ll be running heats during the evening classes from 4:30pm-7:00pm.
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