Happy Thursday, friends!
Another Open Workout is released, and it’s our first repeat of the 2020 Open Season. Workout 20.3 is a re-do of CF Games Open Workout 18.4. After going back and watching the video and reading the post I wrote for this workout back in 2018, I don’t really think I’d change my advice on how I think people should approach this one.
For that reason, I’ve posted the link to my entire 18.4 review at the bottom of this post!
The quick summary of my thoughts, however, is that I think there will be three main groups of athletes for this one.
Group 1 – Those Deads Are Heavy and/or Nope, Handstand Push-Ups Are Not My Jam
Since “tie-break” times are logged after every set of deadlifts, there will be thousands of people at each round’s cut-off. Therefore, the fastest you get through your final set of deads, the higher your ranking. If you think, or know, that it’s unlikely you’ll get through a single HSPU, your goal is to get through your 21 deadlifts as fast (BUT SAFELY) as possible. That could mean 21 seconds in 21 reps, tie-break time noted… and now you’ve got 8 minutes and 39 seconds to try and work through your first handstand push-up.
Group 2 – Diane I’ve Got… The Rest, I’m Not So Sure
If completing 21-15-9 of Rx’d Diane in 9 minutes or less is likely, but you’re not quite sure if you have much to offer for the second workout of heavier deadlifts and handstand walks, I think you should view this Open workout as, “How fast can I get through Diane?” Period. If it takes you 6 minutes to complete it, you have 3 minutes to get as many reps as possible of the second workout. If Diane takes you 8 minutes and 30 seconds, that still gives you 30 seconds to try and get in a few deads at the heavier weight.
Group 3 – Heavy Deads and Handstand Walks all day, baby!
If you fit into this category… congrats! You’re a beast. Pace this like you’d pace most normal CrossFit Open workouts. You need to be smart and realize that for most humans, trying to handstand walk when your shoulders are crushed typically doesn’t end well. If you plan to get to the handstand walks, my advice is to be patient enough to really fight for each 5 foot increment. Some people just flip upside down and hope for the best. Don’t get 4 feet in a row, then get charged a no-rep, four different times because you’re too tired. Be patient, regroup, and make every attempt at HS walk count.
Regardless of the version you choose, remember that you’re about to do a bunch of really heavy deadlifts, at presumably a very fast speed. Heavy deads are likely one of THE MOST COMMON ways that people injure themselves in this sport of exercise racing we all love. Please don’t become another statistic! Keep your core tight, and keep your movement sound. As fun as it is to sprint with a heavy barbell, I’d rather you be able to walk tomorrow. Please be safe.
Alright, here’s my FULL STRATEGY POST from Workout 18.4.
Check it out, and let me know if you have any other questions for me.
As always, “Good Luck, Have Fun, I Believe In You!“
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