The last week of the 2020 Open is here! This year has brought some surprisingly accessible WODs with traditional CrossFit movements, repeats of older workouts, and entirely new movements (aka pistol squats). Here's what to expect for 20.5 along with exclusive pro tips and tactics from the one and only Sara Sigmundsdóttir.
CrossFit Open 20.5 Workout
The last week of the open is serving up a traditional CrossFit style WOD that is accessible to most of the community (minus the muscle-ups). How quickly you can complete this workout is another story.
20.5 is as follows:
- 40 ring muscle-ups
- 80 calorie row
- 120 wall balls (men: 20 lbs/10 ft. women: 14 lbs. /9 ft.)
With a 20 minute time-cap.
Check the CrossFit Games website for more details and full workout information.
Sara Sigmundsdóttir's Tips for 20.5
You gotta use your brain on this one, since you can divide up the workout any way you want. Sara recommends coupling the muscle-ups and wall balls and saving the row for last. However, if you aren't strong on the wall balls, you might want to add in the rower to get more of a rest in between.
Don't max out trying to go unbroken with large sets. Break it up strategically into smaller sets that won't get into your head or gas you.
For scaling, if you can't do muscle-ups but still want to try, go hard on the wall balls and recover on the row - saving your muscle-ups for last. To break it up try 40 wall balls with 20 to 30 calorie row in between. Then go ahead and get your first muscle-up in!
Warm-Up for 20.5
Start with 20 minutes of cardio at a moderate pace on the machines to get the body warm and muscles ready. Follow this up with stretching, focusing on where your body is stiff - open up the shoulders, roll out your forearms, and stretch your hips!
Follow this up with:
- 10 to 12 ring rows
- 3 to 4 ring dips with a 3-second hold at the top
- 3 to 4 muscles up with a band
- 2 to 3 practice rounds of 2 muscle-ups, 5 wall balls, and 3 to 4 hard pulls on the rower
ICYMI check out Sara Sigmundsdóttir's pro tips for 20.4!
To see Sara Sigmundsdóttir's pro tips and warm-up advice for all 2020 Open workouts, be sure to subscribe to the Trifecta YouTube channel.
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