CrossFit Games

Workout Prediction: If 20.3 is a Repeat

October 23, 2019 by
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We’re obviously not soothsayers, and there’s really no telling what Dave Castro will program. However, with two weeks of the Open down, we can make some reasonable predictions about what 20.3 could be if it is a repeat. 

  • Worth noting that for the first time in Open history, thrusters were not programmed In the final workout and did not include a barbell. 
  • Also worth mentioning, Dave Castro on Instagram: “next week’s gonna suck.”
  • If you want to track all the movements so far, use our movement tracker.

Some important facts to consider: Most of these we touched in last week’s edition, but we’ll refresh your memory.

  • There has only been one movement repeated in the same year: bar facing burpees in 16.1 and 16.5. So let’s assume no repeated movements for the sake of this exercise.
  • We’re going to assume that the repeated workout will be pulled from the same week it was originally programmed. Every repeat since 2014 has been re-tested the same week it was originally announced, except for in 2018, when 11.6 was voted as the repeat workout. (Ex. 11.1 is 14.1)
  • No WODs from 2013 has ever been repeated; 2011 has had three repeats and 2014 has had two.
  • A WOD from week 3 has NEVER been re-tested.
  • Among movements that have not shown up yet, chest-to-bar pull-ups is the only one that has been programmed in every Open.
[chart title=”Repeated Open Workouts (2011 – 2019)”]
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
2011 11.1 11.2 11.3 11.4 11.5 11.6
2012 12.1 12.2 12.3 12.4 12.5
2013 13.1 13.2 13.3 13.4 13.5
2014 14.1 14.2 14.3 14.4 14.5
2015 15.1 15.2 15.3 15.4 15.5
2016 16.1 16.2 16.3 16.4 16.5
2017 17.1 17.2 17.3 17.4 17.5
2018 18.1 18.2 18.3 18.4 18.5
2019 19.1 19.2 19.3 19.4 19.5
2020 20.1 20.2 20.3 20.4 20.5
[/chart]

Given the above, the following week 3 workouts can be eliminated because they include movements already programmed this Open.

  • 12.3 — Already did toes-to-bar in 20.2.
  • 13.3 — Already did double unders in 20.2.
  • 15.3 — See above.
  • 16.3 — Already did snatch in 20.1.
  • 17.3 — See above. 
  • 18.3 — Already did double unders in 20.2.

If 20.3 is a repeat workout, we think the following are the best options:

  • 19.3 — Among the options, this is the best candidate for a repeat. 
    • For time:
      200-ft. dumbbell overhead lunge
      50 dumbbell box step-ups
      50 strict handstand push-ups
      200-ft. handstand walk
  • 11.3 — Technically since ground-to-overhead was programmed for 20.1 and not squat clean and jerks we’re including this one. As crazy as this one sounds for a repeat it definitely fits Castro’s “gonna suck” warning, especially if the weights changed just a tad.
    • 5 minute AMRAP
      Squat clean (165/110)
      Jerk (165/110)
  • 14.3 — With deadlift weights going up to 365 pounds for 35 reps, this one seems fairly unlikely. 
    • 8 minute AMRAP
      10 deadlifts (135/95)
      15 box jumps (24/20)
      15 deadlifts (185/135)
      15 box jumps (24/20)
      20 deadlifts (225/155)
      15 box jumps (24/20)
      25 deadlifts (275/185)
      15 box jumps (24/20)
      30 deadlifts (315/205)
      15 box jumps (24/20)
      35 deadlifts (365/225)

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