11082019

7
Nov

11082019

The final workout of the 2020 CrossFit Games Open! 20.5!
Note: Class Met-Con is at the bottom of the page.

Warm-up
2 Rounds
12 Lunge and Reach
6 Broad Jumps
5 Kip Swings + 5 Pull-ups (Kipping 1st, Butterfly 2nd)
then,
500m Row

Strength
Power Position Clean
(Split Jerk Final Rep)
Every 2′ for 12′
6 x 3 @ 50 – 60% of 1RM Clean
Drop and reset between each rep

Primer
Only for those participating in 20.5
3 Rounds
2 Muscle-Ups (2 – 5 Pull-ups)
8 WB’s
6 Cal Row

WORKOUT 20.5
For time (20′ Cap), partitioned any way:
40 Muscle-Ups
80 cal Row
120 WB’s
Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft. 
Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft. 
Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft. 
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Class Met-Con
For Time (20′ Cap), partitioned any way:
100 Ab-Mat Sit-ups
200 Push-ups
300 Air Squats