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.⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
*Scaled = pull-ups⠀⠀⠀⠀⠀⠀⠀
Read the official CrossFit Games Standards⠀ ⠀
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Here’s my main suggestion for average folks. I’m talking to you, friend. Break up the reps into rounds so that you don’t burn yourself out on any one movement. For example:
Option 1: ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
4 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
10 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
20 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
30 wall balls⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
Option 2:
4 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
20 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
30 wall balls⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
Option 3: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
8 muscle upss⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
16 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
24 wall balls⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
Option 4: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
4 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
16 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
4 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
24 wall balls ⠀⠀⠀⠀⠀⠀⠀⠀
The reason to break this workout up is to preserve your legs. If you do rowing and then wall balls, you glutes and quads will be toast fairly quickly. Inserting the muscle ups or pull ups in between the row and wall balls gives your legs a short break. You can also use your first round to gauge how long the work out is going to take.
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What if you don’t have muscle ups/pull ups or can’t do that many? Just take those movements out of each round and wait until you’ve finished the wall balls and rowing to give the muscle up or pull ups a try. Your tie break time will be when you finish all the of rowing and wall balls. So it’s best to at least get those two movements done so that you have as much time as possible on the gymnastics movements. If you are close to a muscle up, take your time and try to get your first rep. The same applies to your first pull up. When everyone is cheering you on, just remember all of the things you’ve been practicing to lead up this first rep. If you don’t get the first rep, hop down, settle your mind and try again.
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It’s the last week, Masters. Let’s show everyone what we’re made of. As masters we have to fit in our fitness between work, kids, errands and other adult things. When you do this final open workout, be smart, be safe and have fun.
