Welcome to your fifth and final week of the 2020 CrossFit Open!
CrossFit 20.5 is here… and so are 40 ring muscle ups.
(or chest to bar pull-ups, or chin over the bar pull-ups, or jumping C2B - depending if you're a Masters or Scaled athlete).
Don’t freak out - the 20.5 Strategy Guide is here to save the day. But first, make sure you know your workout:
There are many ways to approach this workout. Because of (for the first time ever) the option to partition up the reps however you want... this makes strategizing an even bigger key.
First, I'll repeat what I said in the 20.5 Quick Tips article - in order to set yourself up for success, you have to break up these reps in a way that will allow you to keep moving.
You should not find yourself standing and staring at the rings, the wall, or the rower.
Here are pacing and rep breakdown strategies that I would recommend - based on your RMU/Chest to Bar ability level...
Ok - so you're still working on gymnastics. If you're reading this and have zero ring muscle ups... chest to bar pull-ups... OR chin over the bar pull-ups, here's what I would recommend.
If you're one of those athletes who are RIGHT one the edge of getting your first RMU, Chest to bar pull-up, or chin over the bar - or maybe you've managed to get just a few in the past.... here's what I would recommend:
Already super comfortable with ring muscle ups, chest to bar, or chin over the bar? Fantastic. The key is then deciding how many reps per round you can MAINTAIN, and break the movements up into even sets.
Now let's take a look at the CrossFit 20.5 movements - and what I would generally suggest as do's and don'ts...
Scaled athletes... RMU's switch over to chin over the bar bar pull-ups. Great! Tips remain similar, but here's a recap:
Are you a 55+ Masters Athlete? Then the ring muscle ups are instead chest to bar pull-ups. Similar tips above when it comes to pacing and strategy... here are my general thoughts:
If you're a masters athlete hitting this workout scaled, depending on your age range, you may move to jumping chest to bar pull-ups. A key here is to USE YOUR LEGS . If you use your arms only, you'll be much less efficient.
At the end of the day - enjoy this workout. Have fun, give it your best shot, and then be proud of yourself for completing this 2020 Open season!
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).
20.5 CrossFit Workout: Ring Muscle Ups Have Arrived | WODprep
CrossFit Open 20.4: Ultimate Strategy Guide For Rx, Scaled & Masters | WODprep
20.4 CrossFit: It’s Chipper Time | WODprep
CrossFit 20.3 (Repeat Time) Full Strategy Guide For Rx, Scaled & Masters | WODprep
CrossFit Open 20.3… We’ve Seen This One Before | WODprep
CrossFit 20.2 Open Workout: Ultimate Strategy For Rx, Scaled, Masters | WODprep
CrossFit Open 20.2 Is Live & Dumbbells Are Back
CrossFit 20.1 Open Workout: Full Strategy For Rx, Scaled, Masters
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