CrossFit Open 20.5

20.5For Time · 20:00

For time, partitioned any way:
40 ring muscle-ups
80-calorie row
120 wall-ball shots

Start CrossFit Open 20.5 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 20 lb (9 kg) ball to a 10-ft target

Women: 14 lb (6 kg) ball to a 9-ft target

Scaled

Men: Chin-over-bar pull-ups replace ring muscle-ups. Full Scaled loads: games.crossfit.com/workouts/open/2020/5?scaled=1

Women: Chin-over-bar pull-ups replace ring muscle-ups. Full Scaled loads: games.crossfit.com/workouts/open/2020/5?scaled=1

Movements

Ring Muscle-Up
Row
Wall-Ball Shot

Movement standards

Work may be split up and done in any order. Full support with arms locked above the rings on each muscle-up. Ball center hits the target, hip crease below the knee.

Equipment

Gymnastic Rings
Concept2 Rower
Medicine Ball

Coaching notes by goal

Bulking: Gymnastics & Leg Volume

Before: 4 sets × 3 Strict Ring Dips + 3 × 3 Muscle-Up transitions (low rings).

Pacing: Partition into short rounds (e.g. 4 muscle-ups, 8 calories, 12 wall-balls) so the muscle-ups never hit failure.

After: 3 × 10 Front Squats + 3 × 10 Ring Rows.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Partition Strategy

Before: Easy row 4 min, 2 rounds of 2 muscle-ups + 4 cal + 6 wall-balls.

Pacing: Choose your partition before you start and hold it. The row is a steady recovery pace.

After: 8 min easy bike + lat stretch.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Volume

Before: 6 min Zone 2 row + shoulder prep.

Pacing: Small gymnastics sets and an easy row; this is a long one in a deficit.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2020/5; boxrox.com 20.5 movement standards