Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
CrossFit Opens 20.5
WORKOUT VARIATIONS
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
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.
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.
Post WOD:
Foam roll for 5
CFS Brief:
In-House Throwdown this Sunday. There will be No Classes! Come down and cheer on your fellow athletes!
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
20.5. Masters Rx. 12:15. 200 reps. Will redo Monday. Going to work hard this weekend on 1st chest to bar. Would like to get one Monday. Great job by Matt on 31 muscle ups! Thanks Hanna for the tips and keeping us on track!
Great job Jon! You flew through the WBs and row. You’ll get that 1 c2b!
20.5 RX. 20:00, 231 reps (15:00 tie breaker). My goal was to get through 20 MUs under the time cap and I made it to 31, so very happy with the result. I think I had the right strategy, just need to be able to string a few MUs together to get under the time cap. Thanks Jon for the judging/cheering and other who joined in at the end. That was a fun one!
20.5. Ring Rows, 14# Wall Ball to 9′ : 18:37
Since I’m not yet at the Scaled Rx, I just did this as 10 rounds of 4 Ring Rows, 8 cal row, 12 Wall Balls. I was surprised at how I moved through this and that I managed to get all 240 reps in. I was glad to know from Wednesday that I could do 15 wall balls unbroken, but was definitely still feeling that workout.
Thank you Keith for the encouragement this morning!
20.5: 174 Rx
This workout definitely was NOT my wheelhouse and caused some flashbacks to 19.1. (I’m already back to Day 1 on the Complaint-Free Challenge, so had nothing to lose with that statement) That said, I completed the 80 Calories on the Rower and had just ONE no-rep in 94 wall balls – that’s a huge win for me and a big improvement over 19.1. I will take the small win on this one. Thank you to Ilana for being my judge throughout the last 5 weeks. It definitely made things better knowing I could look at her and see her smile or hear her encouragement just when I needed it (even on those first few wall balls). And thank you to Hanna for keeping us motivated throughout! On to 2021… 🙂
Fantastic work Matt!! I would have loved to stop doing wall balls to cheer you on, but me and the wall and the ball had things to do. Always fun to watch you get after these workouts 🙂
Nice work Jamie!
JL – A chin-over-bar pull up is really a shortened chest-to-bar (full range). If you think of it that way, then you can focus on getting behind the bar and bringing your chest to the bar using a strong kip. You want to avoid trying to “pull” yourself up to the bar, but more, around the bar. Use your lats and use the arch in your kip to drive yourself up and around. If you are at the box tomorrow or even on Monday morning, I’m happy to help.
Thanks Deb. Kion showed me keeping the head back and looking up, as opposed to forward. When I did one like that strict I got way closer than I thought. My back/shoulder strength is weakest link. Gotten a lot stronger this year, so this is good motivation to get after it. Did 1st. 24 inch box jump on 20.4 so want to really put this behind me too. If you are at the throw down and not spent will take you up on some tips.
20.5
14:33 rx
Thanks for judging Kathi!
I will be there on Sunday as well and am happy to help!
No RX no problem….just keep moving.
Scaled (14# to 10’, pull-ups)
Finished the row / wall ball portion at 14:24. Did 20 cal row…then 2 sets of 15 wallballs…rinse and repeat x4.
Wasn’t planning on doing anything on the bar but tried 5 pull-ups. They felt great. #6 didn’t feel as great, so I stopped at about 15:45.
206 reps scaled (14:24 tiebreak)
20.5 18:30 RX
Deb, as I said in the middle of the wod, I think it was going quite well today!! Those wall balls just kept getting better! Really fun judging you and having you judge my OWN versions of the Opens workouts 😉!
My version of 20.5 (per Marc’s recommendation):
Aim for 10 rounds of 4 pull-ups, 8 cals on the rower, 12 wall balls (10# to 10’) within 20 minutes. Didn’t finish the 10 rounds but I was happy with the rep scheme!
My score: 8 rounds + 6 (total score of 198)