BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes
Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.

Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3

(Scale)

21-15-9

Dumbbell Deadlifts (light)

Dumbbell Push Press (light)

-into-

15-12-9

Dumbbell Deadlifts (moderate)

50ft Bear Crawl after each set of Deadlifts

Target time: 11-13 minutes

Time cap: 15 minutes

Accessory (Checkmark)

Advanced:

5 sets:

30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Intermediate:

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Beginner:

5 sets:

20-30 seconds Top of Ring Dip Hold (Toes on the ground)

– rest 1 minute between sets –

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 8 Bretzel

20x Shoo the Cat

2 Minute Bench Stretch for Lats

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bretzel

Shoo the Cat

Bench Stretch for Lats

Fitness (Time)

3 Rounds

500m Row

50 Single Under Jump Rope

:60 Wall Sit

40 cal Air Bike

– 2:00 Rest –

Accessory (No Measure)

Ski 3 mins

@ Recovery Pace (Zone 2)

Mobility:

Foam Roll