The 3rd of the five workouts in the 2020 CrossFit Open is announced to the public. Athletes will be doing Deadlifts, handstand pushups and handstand walk.
Full workout details and scorecard available at https://games.crossfit.com/.
THE SET UP
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.
- Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division
- Collars to secure the plates on the barbell
- A heel mark for the handstand push-ups
- Floor marks for the handstand walk
Check out our guide to Handstand Walk here.
March is the founder of the Barbell Beauties. Her goal is simple… Empower every woman to grab a barbell and LIFT. She’s been an active CrossFitter for 7 years and credits that sport for turning her into a true athlete.