Open 20.5 – Saturday – 11/9/2019

CFD – CrossFit

Last Open workout!

Each team is collecting donations for the City Mission that will go towards purchasing strollers

Event Brief: 8:05 am
Heat 1: 8:20 am
Heat 2: 8:45 am
Briefing
Heat 3: 9:20 am
Heat 4: 9:45 am
Briefing
Heat 5: 10:20 am
Heat 6: 10:45 am

Warm-up

Warm-up (No Measure)

4 Sets

100m Row HARD

100m Row Easy

Then…

1 min Pigeon per side

15 Can Openers per side

1 min Twister Cross per side

20 Banded Good Mornings (SLOW)

20 Banded Upright Row

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
This workout requires strategy! Things to consider for the workout:

Rowing – It takes time to get in the rower and to get the flywheel going. You should try to do longer intervals on the row.

Wall Balls – If you’re good at WBs then consider doing a bigger set at a time for these. If WBs are not your strong suit, then consider doing smaller sets but get to the WB more often.

Muscle ups… If you are solid at muscle ups, then do them and often during the workout. If you have them but are just OK at them, then work in a set at the beginning, mix a few in during the workout where you see fit, and then leave some for the end for when you finish the Rowing and WBs. If you don’t have muscle ups and are looking to get your first one then try one or two at the beginning of the workout, then finish the rowing and wall balls, and then have time at the end to try and get some!

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 20/14 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

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