It's tough.
Definitely heavy.
But this is CrossFit® Games!
As everyone knows by now, last Thursday 24/10, 20.3 was announced. And we have created a video with tips to best tackle this bone-breaking workout!
Index
TIPS AND STRATEGY OPEN 20.3
For time:
21 deadlift, 102kg men / women 70kg
21 handstand push-ups
15 deadlift, 102kg men / women 70kg
15 handstand push-ups
9 deadlift, 102kg men / women 70kg
9 handstand push-ups
THEN
21 deadlift, 143kg men / women 93kg
50-ft. handstand walk
15 deadlift, 143kg men / women 93kg
50-ft. handstand walk
9 deadlift, 143kg men / women 93kg
50-ft. handstand walk
Time cap: 9 min.
//www.youtube.com/watch?v=X937bSApBkw&feature=youtu.be
And as many have already discovered on social media, this time there has been a repetition: the 20.3 is actually the 18.4.
Yes, they raised the bar. Those who have so far thought that the first two WODs were feasible, with this third one, will be definitely amazed!
The more experienced have understood that it is a GIRL WOD, that is, the Diane... but a little heavier! This is a workout that will test your core; it's brutal and I hope you've been training a lot lately, otherwise your lower back will suffer a lot ...
However, remember to perform all movements with the right technique. There are a total of 90 deadlift, 45 HSPU and 45 meters of handstand walk.
PREPARATION FOR THE 20.3
Leave the bars ready. One relatively close to where you do the HSPU and another near the HSW line. Remember that the Diane is a sprint and you can't waste time with transitions.
Watch out for the HSPU dividing line. It is much more complicated to do HSPU this way than you usually do in the box. Avoid doing so many invalid reps.
DEADLIFT
Wear a belt if yours PR is not high. There are many repetitions and therefore the load it will not be light indeed it will be very heavy for most people.
If your PR is very close to 143 kg or less, give everything you have in the first part. The time break will make the difference.
If you're going to go far, your grip could suffer when you get to the heaviest DL. Plan breaks at the beginning. Scott Panchik did so in the 2018.
If 315 / 205 pounds are too heavy for you, try doing one by one. Any repetition here will help you go further.
Don't forget the technique by losing your back! This will cost you dearly in the HSPU and HSW. Without saying that it will lead you to pay a visit to the physiotherapist immediately afterwards.
HANDSTAND PUSH UP
The dividing line can scare you, it's so I swear! Train ahead about how you should do to get over it with your foot. Many reps here will smash your back.
If you were doing a very open HSPU, you will have to close your hand closer to your head or your foot will not pass.
Always keep your body still, with abdomen and buttocks contracted. If you let your body arch, your foot will not pass.
Throwing the head forward in the final part can prevent the body from flexing and is safer.
As you fully extend your body into the HSPU, remember to put your legs together and point your toes towards the floor. This will give more height to the heel and facilitate the overcoming of the marking.
Make an X on the floor where you will do the HSPUs. So you won't waste time looking for the best hand position when you come back for more reps.
Don't try till you drop. They are only 9 minutes. You won't have time to get your shoulders back if they get stuck. And watch your neck!
HANDSTAND WALK
If you are skilled in this movement, go for it, but remember that you will be tired and with a very tired core. Don't try to be a hero by doing everything unbroken. Better small portions securing reps than wasting time always falling in between.
If you're not good yet, try it. 1,5 meters look like many, but in reality they are not so much. You could get something, even if you've never done HSW before.
Put your hands facing out, although it is not the most elegant way to exercise; they will help you not to give in on your elbows.
Remember, push on the floor and keep your buttocks and core contracted. This will keep the position more solid.
Even bending your legs is ugly and it will cost you a bad lumbar curve. But it could be what you need to generate imbalance and start walking.
Take a deep breath and lower the frequency before starting. It will help maintain posture.
VIDEO OF COLE SAGER WITH TIPS AND STRATEGY
Not convinced of the advice we gave you? Games veteran Cole Sager posted a video with his suggestions to better deal with this 20.3 that will surely cut out many athletes!
Good luck guys!