“CrossFit Games Open Event 20.5″
For time, partitioned any way:
40 Muscle-Ups
80 Calorie Row
120 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

Time Cap: 20 minutes

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Janelle Winstonpatrik_sJTProfCandy Olkey Recent comment authors
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Janelle Winston
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Janelle Winston

Yesterday’s

Did all the things.
DL 175
Lunges 16KG kbs

patrik_s
Member
patrik_s

16.57 as RX
Inspired by one of the members – Annika – did
10 x 2 mu, 6 WB
80 Row cal
10 x 2 mu, 6 WB

Worked perfect for me, sufficient rest by transitioning to different exercises. Row finished around 4.19. Went slow to keep heart rate low-ish. Only last 5 rds of MU and WB were really hard.

JT
Member
JT

20.5 inspired workout.
Have the ability to do muscle ups but lack the ceiling height to do them.

40 Strict C2B
40 ring dip
80 calorie row
120 wall ball #20
14:49

Split into
40 cal row (1:37)
4×10/10
40 ring dips/40 wall balls (3:19)
8×5/10
40 Strict C2B/80 wall balls (7:58)
40 calorie row (1:50)
Pull ups got tough fast.

Candy Olkey
Member
Candy Olkey

This is awesome JT! Super FAST!

JT
Member
JT

Thanks. Really want to try this RX

patrik_s
Member
patrik_s

Really awesome. That’s fast!

Luciano Vittori Jr.
Member
Luciano Vittori Jr.

I scaled to bar mu
19.36… tooo slow

Candy Olkey
Member
Candy Olkey

Not sure there are many of us on here that would agree with you on that!! Super FAST awesome work Luciano!

Candy Olkey
Member
Candy Olkey

A. Front Squats (that I missed early this week) x 1
95#, 105, 115, 125, 135, 145, 155(f)
B. 20.5 – scaled to 40 strict pull ups instead of MU – 19:14
Broke it up into 8 sets
10 cal row
15 Wall Ball Shots
5 Strict Pull Ups
*** this worked well for me since I struggle with large sets of WB’s and long rows

Simo
Member
Simo

Smart! Good job Candy!

Anika Tipton
Member
Anika Tipton

Subbed c2b for mu- 17:07
Broke it up like this:
27 cal row
10x (2 c2b + 6 wb)
27 cal row
10x (2 c2b + 6 wb)
26 cal row
I think it worked well!

Candy Olkey
Member
Candy Olkey

Super fast Anika!!

Anika Tipton
Member
Anika Tipton

Thanks Candy! Breaking the C2B into tiny sets was key for me. I hate those! Not so bad yourself! Great job getting the open done!!!!

Luke Tipton
Member
Luke Tipton

20.5
230 reps. Good riddance.

Candy Olkey
Member
Candy Olkey

Nice work Luke!

Luke Tipton
Member
Luke Tipton

Thanks Candy! Crazy workout with all of the different ways you could complete.

Candy Olkey
Member
Candy Olkey

Yeah…my initial thought was to just get the rowing and WBs out of the way and then attempt BMU…haha..but I’m not registered for the open this year…and I feel like I had a WAY better workout doing it the way I did.

Eddie
Guest
Eddie

4 rounds 17:36

Kyle
Guest
Kyle

Hey guys I’ve got a question. I’m new here and I was just curious about programming. I love the looks of the workouts here but I was wondering if I should do a more specific strength geared program to start since that is a weak area of mine(pun intended)? Any feedback would be highly appreciated!

Simo
Member
Simo

What are your goals in general? A good mix as it is in the workouts posted here is a great start, as well looking into the fitness programming section. Strength and stability is most important when it comes to health on the long run imo.
Sorry for my English, I am from Europe.

Kyle
Guest
Kyle

You’re fine! My English isn’t very good and I’m from America!lol. Honestly my goal is to be healthy number one. Then I would like to hit some PRs on the deadlift, press, squat and I of course would like to achieve my first muscle up.

Simo
Member
Simo

I think that most important is to stay consistent over month and ramp up the intensity gradually. With this programming you have all the main lifts sprinkled with nice met cons. Proper mechanics, ie technique, enough sleep, nutrition and you will be golden over time! Cheers and have a great start!

Barefoot Squatter
Member
Barefoot Squatter

Welcome! I agree with Simo, it’s a good mix of strength and conditioning. There are cycles built into the programming rotation so you will get to new 1-rm’s. The only tricky part here if you don’t know any 1-rm’s will be figuring what to base the prescribed percentages off of. Regardless, you will get stronger here.

Luke Buttigieg
Member
Luke Buttigieg

Wish a warm up was provided for this workout.

Anthony
Guest
Anthony

Hey Luke, check out the website below for different tips and strats, including warm ups

https://morningchalkup.com/2019/11/07/crossfit-open-20-5-workout-description-and-strategies/

Simo
Member
Simo

Yesterday’s:

Warmup ✅

Emom 30‘
8 Deadlift 140 kg UB
14-12 walking lunges with 32 kg KBs 8.6-8.4
20 pull aparts
10 shoot throughs
30s rest on rings
After the second round I had to rest after the lunges so I did 3 rounds of max reps pull aparts after the workout. Shoulders where smoked from yesterday’s eve.
The deadlift lunges combo crushed me. Maybe I should have scaled down the weights on the lunges. Anyway I just tried to push it ahap.
You have a great 20.5 and a nice weekend!

Candy Olkey
Member
Candy Olkey

That combination of DL and Lunges was DEFINITLY a killer! Nice job sticking with it Simo!