Friday-Saturday 191108-09 – CrossFit Open 20.5

The standard for wallballs in the CrossFit Open workout 20.5 requires a 10 foot target for all men. If you are an UWS member, please contact the Front Desk (info@crossfitnyc.com) to register for a class at 28th street this weekend.

If you are normally in Experienced classes, please note that all Saturday classes that are not “Open” classes are All Levels regardless of their label in Zen Planner.

CrossFit Games Open 20.5
For time, partitioned any way:
40 muscle-ups
80 calorie row
120 wall-ball shots (20-lb. ball to 10 ft./14-lb. ball to 9 ft.)

Time cap: 20 minutes

NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

TIEBREAK
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

Here’s what’s on tap for Sunday’s Experienced classes:

Strength
Thruster Clusters 6×1-1-1, building

Conditioning
For time:
Buy in: 1,500/1,200m Row
then
4 rounds of:
5 Hang Squat Cleans (155/105)
10 Burpees Over Bar