Read all the movement standards for CrossFit Open workout 20.5.
It’s the last week of the 2020 Open so make sure you go all and adhere to the movement standards.
CrossFit Open workout 20.5
For time (20 minute time cap)
Partitioned in any way:
- 40 Ring muscle ups
- 80 calorie row
- 120 wal ball shots
Female: 14-lb ball to 9 ft target
Male: 20-lb ball to 10 ft target
Movement standards for CrossFit Open workout 20.5
Movement standards for CrossFit Open workout 20.5 for RX, scaled and masters athletes.
MUSCLE UPS
• Begin hanging from the rings, with arms fully extended and feet off the ground.
• If performing consecutive kipping muscle-ups, a change of direction below the rings is required.
• The rep is credited when the elbows are fully locked out in the support position.
• Must pass through some portion of a dip before reaching lockout.
• Kipping is allowed, but swings or rolls to support are not permitted.
• No part of the foot may rise above the rings during the kip.
ROWING
• The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
• When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.
• If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20 minutes (There will be no credit for rollover calories after the time cap).
NOTE: Athletes submitting video submissions for review must be prepared to submit two separate videos: one of the
workout following the typical video submission standards and a separate video specifically showing the calories on the
Concept2 rower monitor. The display of calories on the monitor should be clearly visible throughout the workout, and
the athlete should be visible getting on and off the rower. When submitting videos, send only the first video (full workout)
in accordance with normal video submission standards. CrossFit may require the second video (rower calories) and will
provide further details at that time. Athletes who are unable to produce the second video upon request may be determined to have an invalid score.
WALL BALLS
• The medicine ball must be in the support position in front of the body at the start of each rep.
• Squat until the hip crease is below the knee.
• Squat cleaning is allowed as long as the ball starts on the ground.
CHIN-OVER-BAR PULL-UP (SCALED ONLY)
- Scaled athletes perform chin-over-bar pull-ups instead of muscle-ups.
- At the start of each rep, arms must be fully extended, with feet off the ground.
- Any style of pull-up or grip is permitted as long as the requirements are met.
- The rep is credited when the chin breaks the horizontal plane of the bar.
- Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
CHEST-TO-BAR PULL-UP (MASTERS 55+ ONLY)
Masters 55+ perform chest-to-bar pull-ups instead of muscle-ups.
- At the start of each rep, arms must be fully extended, with feet off the ground.
- Any style of pull-up or grip is permitted as long as the requirements are met.
- The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.
- Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
JUMPING CHEST-TO-BAR PULL-UP (SCALED MASTERS 55+ ONLY)
- Scaled Masters 55+ perform jumping chest-to-bar pullups instead of muscle-ups.
- The bar should be at least six inches above the top of the head when standing tall.
- Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.
- At the start of each rep, lower until the arms are fully extended.
- The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.
- Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
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.
TIEBREAK
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.
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.
EQUIPMENT
- Rings
- Pull-up bar* (Masters 55+ and scaled divisions only)
- Concept2 rower
- Medicine ball of appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).
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.
VIDEO SUBMISSION STANDARDS
- Film the rings (or pull-up bar), clearly show the weight of the medicine ball, and measure the height of the target.
- Videos must be uncut and unedited to accurately display the performance.
- Your judge and a clock or timer must be visible throughout the workout.
- Shoot the video so all exercises can be seen clearly meeting the movement standards.
- Videos shot with a fisheye lens or similar lens may be rejected.
NOTE: Athletes submitting video submissions for review must be prepared to submit two separate videos: one of the workout following the typical video submission standards and a separate video specifically showing the calories on the Concept2 rower monitor. The display of calories on the monitor should be clearly visible throughout the workout, and the athlete should be visible getting on and off the rower. When submitting videos, send only the first video (full workout) in accordance with normal video submission standards. CrossFit may require the second video (rower calories) and will provide further details at that time. Athletes who are unable to produce the second video upon request may be determined to have an invalid score.
The road to the CrossFit Games
The double Open year has come to an end and athletes don’t have much of a break before the Sanctionals season kicks off.
All scores for the CrossFit Open workout 20.5 are due in at 5pm Pacific Time on Monday November 11.
From there, CrossFit will review videos from the top 40 athletes for 20.5 and establish the final leaderboard.
CrossFit HQ may also ask for complete videos of one or more of the Open workouts from the top 40 women and men on the overall worldwide CrossFit Games Leaderboard. The workout(s) will be selected by CrossFit, Inc. after the end of the Open.
If an athlete fails to provide a video their scores might be invalidated or changed to zero.
The top five women and five men from each eligible country might also be required to submit videos for review. CrossFit HQ will request these on November 18 and athletes have until November 21 to submit them.
A bit of information you might not be aware of.
According to the rulebook, ” The video can be the original video captured during the Open, or the athlete may repeat the designated workout and submit video of this performance. In either case, the video submission deadline must be met.”
Once all top scores have been confirmed, National Champions and the Top 20 (which excludes National Champions) will be established and will receive an invitation to compete at the 2020 CrossFit Games.
The video review process is set to be completed no later than December 16, with invitations to the CrossFit Games for individual athletes being sent by January 6 2020.
