Open 20.5workout, times by level and tips

CrossFit Open

40 muscle-ups, 80 calorie row, 120 wall balls, in any order and any partition. A choose-your-own-adventure workout testing strategy and self-knowledge over 20 minutes.

Est. 2020

Rx Standards

Scheme

For Time (20 min cap)

Rx Male

9 kg wall ball to 10 ft

Rx Female

6 kg wall ball to 9 ft

Movements

240 total reps

40Ring Muscle-up

80Rowcal

120Wall Ball9/6 kg

Performance Levels

Beginner

Cap+ - 120 reps

Beginner

Cap+ - 120 reps

Intermediate

Cap+ - 200 reps

Intermediate

Cap+ - 200 reps

Advanced

< 16:00

Advanced

< 16:00

Elite

< 11:00

Elite

< 11:00

Tips & Strategy

•Most athletes do muscle-ups first while fresh: it's the hardest movement
•Row and wall balls can be alternated to manage fatigue
•40 muscle-ups is massive volume, so break into sets of 2-4
•If muscle-ups are a limiter, chip away at them between row/WB sets
•Any partition means you can do 10 MU, 40 cal, 60 WB, repeat. Find your rhythm

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