CrossFit Open workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
14-lb. ball to 9 ft.
20-lb. ball to 10 ft.
Time cap: 20 minutes
20.1 TIPS FROM SARA SIGMUNDSDOTTIR
Strategy is key when it comes to CrossFit Open workout 20.5!
There is already a huge spectrum of different opinions on the best way to tackle this workout, but knowledge is power so have a look through the following ideas and see which one will be best for you. You know your ability level better than anyone, so challenge yourself and put it all on the line for the last Open WOD! Good luck and have fun.
✅ How to Scale CrossFit Open Workout 20.5
✅ Movement Standards for CrossFit Open Workout 20.5
Click on the following link to find the tips you would like to follow
WODprep ⬇️
Cole Sager (tips for different types of RX athletes)
CrossFit Open Workout 20.5 – Quick Tips from Cole Sager
Rowing
- What will allow you to have the highest average pace possible? You need to have the fastest transitions in and out of the straps that you can.
- As soon as you get on the rower, get the flywheel going, give it a couple of short, hard pulls.
Ring Muscle Ups
- Do sets you know you can hit. You don’t want to use all of your energy jumping up and down from the rings.
- Find rings with shorter straps so they aren’t swaying all over the place and you waste time trying to grab them again.
- Turn your elbows over as fast as possible.
Wall Balls
- Wall Balls are the movement that you will ideally moderate the workout with. If you are good at wall balls, try to speed up the cycle rate. Pop your hips up out of the bottom of the squat.
- Cycle rate and quick transitions are usually faster than longer unbroken sets that require rest afterwards.
If you can’t do ring muscle ups well, or have done a few in the past, ensure the best tiebreak time possible by completing the rest of the work first. Beyond that, any muscle up you can get will be a huge advantage over other athletes of a similar level to yourself.
” I think 5 rounds of 24 wall balls and 16 cal row would get a pretty good tiebreak time, and then try to get as many reps as possible on the muscle ups.”
WODprep Best Beginner Drill for Muscle Ups
Worried about the Muscle Ups? This video from WODpre will help.
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COMPTRAIN
https://www.youtube.com/watch?v=Ipu6tmzrkt0&feature=youtu.be
Notes
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.
BRUTE STRENGTH
If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.
COLE SAGER
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
CrossFit Open 20.5: Scaled
For scaled athletes – the movement switches from ring muscle ups to chin over the bar pull-ups.
Singles on these are totally fine. If single chin over the bar pull-ups are easy for you – a good strategy could be to knock out all 40 of those first, and then split up the rowing and wall balls to finish strong.
Again – minimizing transition time and time standing around is a major key here.
CrossFit Open 20.5: Masters
When we hit the 55+ age group – our Rx Masters are switching from RMU’s to chest to bar pull-ups. Tips are going to remain similar here as to the ring muscle ups, you need to pick sets that are comfortable and sustainable for you, and keep moving.
As always – singles are a great option.
How to scale CrossFit Open Workout 20.5
Rx’d (Ages 16-54)
14-lb. ball to 9 ft.
20-lb. ball to 10 ft.
Scaled (Ages 16-54)
chin-over-bar pull-ups, 10-lb. ball to 9 ft.
chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
10-lb. ball to 9 ft.
14-lb. ball to 9 ft.
Scaled Teenagers 14-15
chin-over-bar pull-ups, 10-lb. ball to 9 ft.
chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
chest-to-bar pull-ups, 10-lb. ball to 9 ft.
chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft
CROSSFIT INVICTUS
https://www.youtube.com/watch?v=6ovOrTbtmKU
