2020 CrossFit Open WOD #3
- For Time
- 21-15-9 Reps of:
- Deadlift (225/155 lb)
- Handstand Push-Ups
- Then, 21-15-9 Reps of:
- Deadlift (315/205 lb)
- 50 ft Handstand Walk
- Time Cap: 9 minutes
The first part of this workout is the benchmark WOD “Diane”.
Read the scorecard for full event details. Prior to starting the workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor 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 the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete then can move on to the heavier deadlifts 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 within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.
Tiebreak: This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your 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.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
21-15-9 Reps of:
Deadlift (135/95 lb)
Hand Release Push-Ups
Then, 21-15-9 Reps of:
Deadlift (185/135 lb)
50 ft Bear Walk
In his customary video posted to Instagram, Director of the Games Dave Castro @thedavecastro noted that 20.3 took the classic benchmark "Diane" and added a second, heavier, version on the end along with the time cap element. These changes force athletes to move much faster through the deadlift portions of the workout in order to achieve a competitive score. Dave also mentioned that the handstand walk is an opportunity for competitive athletes to show competency in that skill prior to the Games.
As the largest participatory sporting event in the world, the CrossFit Open is an opportunity for athletes of all levels - from beginner to elite - to compete and test their fitness. Top finishers from each country earn an invitation to the 2020 CrossFit Games.