What is a good score for Open 20.5?

Good scores for Open 20.5 depend on your fitness level: Elite athletes achieve over 20 reps, advanced athletes target 60 reps-20 reps, intermediate athletes aim for 120 reps-60 reps, and beginners should focus on proper form over hitting 120 reps.

What is considered a good Open 20.5 score?

A good Open 20.5 score for most CrossFit athletes is between 120 reps-60 reps (intermediate level). Elite scores are over 20 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Open 20.5?

Your Open 20.5 target should match your fitness level. Beginners should aim for around 120 reps with good form, while advanced athletes can target 60 reps-20 reps. Always prioritize proper movement over maximum reps.

How do I scale Open 20.5?

Open 20.5 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Open 20.5 work?

Open 20.5 is a full-body workout that develops multiple fitness domains.

Open 20.5 WOD - Scaling & Strategy | CrossFit Open | PRZilla

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Performing 40 ring muscle-ups, 80 cal row, and 120 wall balls requires exceptional upper body pulling/pushing stamina (RMU), full-body rowing stamina, and leg/shoulder stamina (wall balls). Partitioning strategy is key to managing stamina across these diverse demands.

Endurance (8/10): For time (20-min cap), partition as desired: 40 ring muscle-ups, 80 calorie row, 120 wall ball shots (20/14 lb). This triplet tests high-skill gymnastics, monostructural cardio, and moderate conditioning in a format that allows strategic partitioning. Demands significant endurance to complete the high volumes.

Strength (7/10): Ring muscle-ups require significant relative upper body strength. Wall balls, while light, contribute to strength demand through volume. Rowing power comes from leg drive/pull.

Power (7/10): Ring muscle-ups and wall balls (squat and throw) are explosive movements. Rowing for calories demands power per stroke. Maintaining power across the chosen partitions is key.

Flexibility (5/10): Excellent shoulder/wrist mobility for ring muscle-ups. Full squat depth for wall balls. Basic rowing mechanics.

Speed (5/10): While not a pure sprint, efficient movement and smart partitioning to minimize rest and transition time are crucial for a fast score. Proficiency in RMUs is a major factor.

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These WODs similar to Open 20.5 share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	8/10	For time (20-min cap), partition as desired: 40 ring muscle-ups, 80 calorie row, 120 wall ball shots (20/14 lb). This triplet tests high-skill gymnastics, monostructural cardio, and moderate conditioning in a format that allows strategic partitioning. Demands significant endurance to complete the high volumes.
Stamina	9/10	Performing 40 ring muscle-ups, 80 cal row, and 120 wall balls requires exceptional upper body pulling/pushing stamina (RMU), full-body rowing stamina, and leg/shoulder stamina (wall balls). Partitioning strategy is key to managing stamina across these diverse demands.
Strength	7/10	Ring muscle-ups require significant relative upper body strength. Wall balls, while light, contribute to strength demand through volume. Rowing power comes from leg drive/pull.
Flexibility	5/10	Excellent shoulder/wrist mobility for ring muscle-ups. Full squat depth for wall balls. Basic rowing mechanics.
Power	7/10	Ring muscle-ups and wall balls (squat and throw) are explosive movements. Rowing for calories demands power per stroke. Maintaining power across the chosen partitions is key.
Speed	5/10	While not a pure sprint, efficient movement and smart partitioning to minimize rest and transition time are crucial for a fast score. Proficiency in RMUs is a major factor.

Attribute

Score

Explanation

Endurance

8/10

For time (20-min cap), partition as desired: 40 ring muscle-ups, 80 calorie row, 120 wall ball shots (20/14 lb). This triplet tests high-skill gymnastics, monostructural cardio, and moderate conditioning in a format that allows strategic partitioning. Demands significant endurance to complete the high volumes.

Stamina

9/10

Performing 40 ring muscle-ups, 80 cal row, and 120 wall balls requires exceptional upper body pulling/pushing stamina (RMU), full-body rowing stamina, and leg/shoulder stamina (wall balls). Partitioning strategy is key to managing stamina across these diverse demands.

Strength

7/10

Ring muscle-ups require significant relative upper body strength. Wall balls, while light, contribute to strength demand through volume. Rowing power comes from leg drive/pull.

Flexibility

5/10

Excellent shoulder/wrist mobility for ring muscle-ups. Full squat depth for wall balls. Basic rowing mechanics.

Power

7/10

Ring muscle-ups and wall balls (squat and throw) are explosive movements. Rowing for calories demands power per stroke. Maintaining power across the chosen partitions is key.

Speed

5/10

While not a pure sprint, efficient movement and smart partitioning to minimize rest and transition time are crucial for a fast score. Proficiency in RMUs is a major factor.

For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time Cap: 20 minutes

14 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Your Scores:

PRzilla

Workout Description

Why This Workout Is Very Hard

Training Focus

Modality Profile

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Training Profile

Open 20.5

Training Profile

Performance Levels

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