01-27-2023

Warm-up
Power Clean

Every 2:00 x 5

 

Cycling

  • Touch & Go
  • Working Sets @70-80%
Crossfit Games Open 20.5 (Ages 16-54)
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.

 

- Conditioning Category: Threshold. Athletes should move athletes their maximal sustainable pace.

- Workout Flow: Athletes can perform reps and movements in any order/fashion they would like. You are not required to start or finish on any particular movement.

- Ring Muscle-Ups: Athletes can perform this workout as prescribed whether they have ring muscle-ups or not.

- Row: Athletes should be able to hold 700+ Cals/Hr throughout to complete calories as prescribed.

- Wallballs: Athletes should be able to string together sets of 5 or more wallballs to complete loading/reps as prescribed.

- Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

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