20191025

Everything old is new again!…

Video and pics courtesy of The CrossFit Games.  Open WOD 20.3 is a repeat of 18.4

20.3

WOD:

For Time:

21 Deadlifts (weight 1)

21 Handstand Push-Ups

15 Deadlifts (weight 1)

15 Handstand Push-Ups

9 Deadlifts (weight 1)

9 Handstand Push-Ups

21 Deadlifts (weight 2)

50-ft. Handstand Walk

15 Deadlifts (weight 2)

50-ft. Handstand Walk

9 Deadlifts (weight 2)

50-ft. Handstand Walk

 

Men – weight 1 – 225, weight 2 – 315

Women – weight 1 – 155, weight 2 – 205

Time Cap – 9 Minutes

 

Scaled Option:

For Time:

21 Deadlifts (weight 1)

21 Hand-Release Push-Ups

15 Deadlifts (weight 1)

15 Hand-Release Push-Ups

9 Deadlifts (weight 1)

9 Hand-Release Push-Ups

21 Deadlifts (weight 2)

50-ft. Bear Crawl

15 Deadlifts (weight 2)

50-ft. Bear Crawl

9 Deadlifts (weight 2)

50-ft. Bear Crawl

 

Men – weight 1 – 135, weight 2 – 185

Women – weight 1 – 95, weight 2 – 135

Time Cap – 9 Minutes

NOTES:

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.

TIEBREAK:

This workout includes a tiebreak. If the athlete completes the entire workout prior to the 9-minute time cap, their score will be their total time, and there will be no tiebreaker. However, if the athlete is not able to complete the entire workout, note the time at the end of each set of deadlifts. When submitting a score, there will be a space for the final rep count and an additional field to enter the elapsed time at which the athlete completed their last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

MOVEMENT STANDARDS

DEADLIFT

  • Start every rep with the barbell on the ground.
  • Hands must be outside the knees. Sumo deadlifts are not allowed.
  • Arms must be straight throughout. No bouncing
  • The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
  • Two separate barbells may be used.
  • If one barbell is used, another person may assist with changing the load.
  • Collars must be placed outside the plates.

HANDSTAND PUSH-UP

  • Before starting, step 1:

-stand with back to the wall, on the same surface the hands will be on during the push-up.

-Feet must be no wider than hip width, with heels touching the wall.

-Look straight ahead.

-Mark a line on the wall at the height of the top of the head.

 

  • Before starting, step 2:

-Place elbow on the wall, keep the wrist straight, and make a fist.

-With a straight wrist, measure the distance from the wall to the end of the knuckle furthest from the wall.

-Divide this number in half (to be used in step 3).

 

 

  • Before starting, step 3:

-From the mark at the top of the head (step 1), add the number established in step 2 (half the distance between wall and knuckle) and make a second mark.

-This will be the height of the heel line for the handstand push-ups.

-Once the height of the heel line is established, mark it with a marker, chalk, or tape.

-Judges may restore the line between rounds as needed.

  • Example: If an athlete is 65 inches tall and measures 14 inches from wall to knuckle, the athlete would add seven inches to the height mark for a final target line of 72 inches.

  • Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms.
  • Heels must be above the pre-marked line.
  • Only the heels may be touching the wall at the start and finish of each rep.
  • The rep is credited upon return to the starting position.
  • At the bottom, the head must make contact with the ground.
  • If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
  • The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch above the line at the beginning and end of each rep.
  • Kipping is allowed.

 

HANDSTAND WALK

 

  • Before starting, the handstand walk area must be marked in 5-ft. segments.
  • Ideally, the lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back.
  • Do NOT walk more than 25 feet in one direction without turning around.
  • Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
  • Stepping over the line or landing with the hands on or over the line is a “no rep.”
  • Must walk forward.
  • Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
  • A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
  • Each 5-foot section will count as 1 rep.
  • Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

 

HAND-RELEASE PUSH-UP (SCALED ONLY)

 

  • Scaled athletes may perform hand-release push-ups instead of handstand push-ups.
  • Elbows must be locked out with the feet no wider than shoulder width.
  • A straight body position must be maintained throughout the push-up.
  • No snaking, sagging, or pushing up from the knees.
  • The chest (nipple line or above) must touch the floor.
  • Then the hands must be lifted completely off the ground

BEAR CRAWL (SCALED ONLY)

  • Scaled athletes may bear crawl instead of handstand walk.
  • Use the same floor marking as the handstand walking setup (see above).
  • Both hands (entire hand, including palm and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.
  • Reaching onto or over the line constitutes a “no rep.”
  • Hips must remain above head height.
  • Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.
  • A rep is credited when both feet and both hands cross the line.
  • Each 5-foot section will count as 1 rep.

For full details on all standards as well as a score sheet, click here

 

Cool Down:

Leg Bleeds – 2 to 3 min

Wrist Stretch

Roll out Lats, Quads, and Hamstrings

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