20.5 CrossFit Workout: Ring Muscle Ups Have Arrived | WODprep

Written By Ben  |  Ring Muscle Ups, The Open 

20.5 CrossFit is here - and we're looking at a workout like nothing we've seen programmed in the Open before. 

Strategy is going to be key here, folks. Let's take a look at what we're dealing with... 

20.5 CrossFit Announcement & Strategy

For the full 20.5 workout standards and description, head here

20.5 crossfit

CrossFit 20.5: Quick Tips

You should be strategizing this workout based off of how many ring muscles up you can already do.

If you're already on the verge of getting your first ring muscle up... devote a few minutes to getting some muscle ups in the tank while you are fresh. Once you are able to hit a few reps - your goal should then be to get through the wall balls and rowing. 

Those first few minutes, grind it out and try to snag as many ring muscle up reps as possible.

For our full-length 20.5 CrossFit Strategy Guide (Masters Rx & Scaled) go here

CrossFit 20.5: Advanced Tips

For people who can already manage small sets of ring muscle ups - or can consistently do singles...

I'm going to recommend rotating through the ring muscle ups, wall balls, and rowing - in reasonable sets.

The key here is deciding how many reps per round YOU can manage ahead of time, break it up evenly, and then keep moving through it. 

Here's an example:

10 rounds

  • 4 ring muscle ups
  • 8 calorie row
  • 12 wall balls

Whatever keeps you accumulating reps the entire time, you need to break your sets up to achieve this. You should be moving the entire time - not standing around.

CrossFit Open 20.5: Scaled

For scaled athletes - the movement switches from ring muscle ups to chin over the bar pull-ups.

Singles on these are totally fine. If single chin over the bar pull-ups are easy for you - a good strategy could be to knock out all 40 of those first, and then split up the rowing and wall balls to finish strong. 

Again - minimizing transition time and time standing around is a major key here.

CrossFit Open 20.5: Masters

When we hit the 55+ age group - our Rx Masters are switching from RMU's to chest to bar pull-ups. Tips are going to remain similar here as to the ring muscle ups, you need to pick sets that are comfortable and sustainable for you, and keep moving.

As always - singles are a great option.  

20.5 CrossFit

Have fun, and enjoy the final week of the 2020 CrossFit Open. It's been a fun ride, thanks for joining us.

>>> Ring Muscle Up tips for 20.5 CrossFit

>>> Miss out on CrossFit 20.4? Head here. 

>>> Full-length 2020 CrossFit Open Guide

Looking for our 2021 Posts? Go to CrossFit Open 21.1 Strategy Guide

  • Are chin ups allowed in the scaled division or does it have to be pronated grip? The workout standards seem to leave it open to “any grip”

  • From the movement standards for the MUs… “If performing consecutive kipping muscle-ups, a change of direction below the rings is required.” What does this mean?

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