20.3 CrossFit Open - Sara Sigmundsdóttir's Best Workout Advice

    
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Week three of the Open is here and guaranteed to serve up some serious pain. 20.2 looked more innocent than it was with low reps and a hefty timecap to tax your grip and endurance. Ready for what's next?

Stay tuned for more pro tips and suggested warm-up from Sara Sigmundsdóttir as we make our way through the 2020 Open.

CrossFit Open 20.3 Workout

As predicted, 20.3 is a shoulder burner with a slightly lower time cap than the previous two weeks. No surprise we see some more complex movements to separate out the elite from the rest - hello HSPUs and handstand walks! 

20.3 is also a full repeat of 18.4 

The WOD is...

Men's Workout

For time:
  • 21 deadlifts, 225 lb.
  • 21 handstand push-ups
  • 15 deadlifts, 225 lb.
  • 15 handstand push-ups
  • 9 deadlifts, 225 lb.
  • 9 handstand push-ups
  • 21 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • 15 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • 9 deadlifts, 315 lb.
  • 50-ft. handstand walk

Time cap: 9 min.

Women's Workout

For time:
  • 21 deadlifts, 155 lb.
  • 21 handstand push-ups
  • 15 deadlifts, 155 lb.
  • 15 handstand push-ups
  • 9 deadlifts, 155 lb.
  • 9 handstand push-ups
  • 21 deadlifts, 205 lb.
  • 50-ft. handstand walk
  • 15 deadlifts, 205 lb.
  • 50-ft. handstand walk
  • 9 deadlifts, 205 lb.
  • 50-ft. handstand walk

Time cap: 9 min.

Check the CrossFit Games site for more details and full workout information.  

20.3 Advice from Sara Sigmundsdóttir

For those of you that have done this workout before during 18.4, you likely remember the first round feeling pretty easy. then once you came back around to round 2, the dead-lift felt much heavier all of a sudden. 

Remember to pace yourself, its all about the second rounds. Remember to breath in the dead-lifts and break ti up more than you initially want to. 

If you struggle with handstand push-ups, take your time and be careful. Mark where your hands should be so you know your stance when fatigued to prevent getting no-reps.  

It is a difficult transition to go from heavy dead-lifts to upside down movements where all the blood is rushing to your head. Release your arms, take breaks when you need it, and breathe.

You shouldn't need chalk for wither movement, but if you feel like you do, use that break as a breather. 

Warm-Up Suggestion

Get your heart rate up before you begin with machine work for 10 to 20 minutes at a consistent pace. 

Then start with a few rounds of the workout just to feel he transition. Feel where you need to breathe, if you need to lose your belt. 

Then just enjoy it and have fun!

ICYMI check out Sara Sigmundsdóttir's tips for 20.2!

To be first to get Sara Sigmundsdóttir's expert strategy and suggested warm-up for each Open workout, be sure to subscribe to the Trifecta YouTube channel. 

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2020 CrossFit Open Predictions

The third week of the Open is known for separating out the Elite from the rest, so be prepared for more complex movements coming your way in 20.4 and 20.5.

CrossFit is known to be nostalgic and given the fact that this is the tenth Open season, we are bound to see some repeats with a twist, as well as a lot of traditional CrossFit style WODs. 

To be reminded of what years past have served up, check out last years 19.3 Open with tips from Rich Froning and 18.3 with advice from Brooke Ence. 

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