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...Read more

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...Read more

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...Read more

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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest (Scale) 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+ reps (total) Minimum number of reps before scaling: 50 reps (total) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 15x Bootstrappers 1 Minute Cat Cow 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...Read more