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...
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 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:
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.
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.
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.
Have fun, and enjoy the final week of the 2020 CrossFit Open. It's been a fun ride, thanks for joining us.
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
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