CrossFit Open WOD 20.3: Diane +

Workout 20.3 / Workout 18.4
21-15-9 reps of:
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
21-15-9 reps of:
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Movement Breakdown


I can’t over-emphasize the need for good deadlift form. It will tempting to go fast because of the 9 minute time cap. But if you let your form falter, lifting with you back versus your legs, you risk hurting your back. So if a deadlift at 225/155 lbs is well above your 1 rep max, you might want to consider doing the scaled variation of the workout at a lower weight. Remember that you have to deadlift that bar 45 times in addition to doing handstand push-ups. If you can do the WOD at the Rx weight and be safe, go for it. But if not, then scale it. When in doubt, scale it so that you can live to WOD another day. 

Handstand push-ups

The standard for the handstand push-up is the same standard from 2018. This was the standard that forced more people to be closer to the wall and to really extend themselves. My suggestion is to break these up right from the beginning unless you can do strict handstand push-ups in big sets. Kipping handstand push-up might just slow you down.  

Rule of thumb: Form over intensity

Possible rep schemes if you can’t go unbroken 

21: 11/10 | 7/7/7  | 8/7/6
15:  8/7  | 5/5/5  |  6/5/4
9: 5/4  | 3/3/3 |  4/3/2

Handstand walk

If you are proficient with handstand walking, shake your arms out and get to it. If you’re still in the learning stages of the handstand walk, focus on one box at a time.

A few final words 

To get ready for 20.3, I suggest doing a few reps of the deadlifts, handstand push-ups and handstand walks to get a feel for the transitions and to determine which variation you will do.  Once you feel comfortable, put your all into the workout. It’s only 9 minutes; you can do anything for 9 minutes. Know that whatever the outcome, you are adding to your strength bank account, whether that’s physical strength or mental strength. And by completing this workout, you are showing up for yourself so that you can show up for others. 

You can do this, friend… because you’re a master and that’s what we do!


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