Workout of the Week 10/27/19
Well, another week has come and gone and this Workout of the Week is a crazy one. Again we will be working from the CrossFit Open workout 20.3 for this at-home version.
I actually haven't done the workout yet this year. I did it back in 2018 and hope to beat my score tomorrow morning. In the meantime, I will share with you this version of 20.3.
For this workout, you will need two sets of dumbbells. One lighter and another heavier. Or if you don't have that you can do one DB for the first part and two for the second part.
Movements
For deadlifts start by holding the weight at him level standing up straight. Then you will lower the weights to the ground, making sure to keep a straight and strong back position, slightly bending the legs. Once you touch the ground, stand back up, keeping the weights close to the body.
Then there are hand released Push-ups. For these start in the plank position and go down so your chest touches the ground. Once there you will lift your palms off the ground and then back down and then push all the way back up. Keep your back straight and try not to worm your way back up.
The last movement is a bear crawl. You start with your hands and feet both on the ground. Almost in the shape of an upside-down V. Then you walk forward, making sure your palms touch the ground each time. Make sure to mark out 25ft and go there and back.
Workout of the Week
For Time:
- 21 DB Deadlifts
- 21 HRPU
- 15 DB DL
- 15 HRPU
- 9 DB DL
- 9 HRPU
- 21 Heavy DB DL
- 50 FT Bear Crawl
- 15 Heavy DB DL
- 50 FT Bear Crawl
- 9 Heavy DB DL
- 50 FT Bear Crawl
Scaling options would obviously be weight. The scaling option for the HRPU would be to do it from the knees or do a regular pushup against a bench.
If you really want to tackle this more like the open and have the ability, instead of the HRPU you can do HSPU (handstand pushups) and Handstand walks instead of the bear crawl. Or any combination to just get in the practice.
Don't forget to share your scores!