Friday

191108

Workout of the Day

67

Workout 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Read the scorecard for full event details.

Post time or reps completed under the cap to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Dietary Fructose and the Metabolic Syndrome

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Read MoreDietary Fructose and the Metabolic Syndrome

Comments on 191108

67 Comments

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Ryan Chua
April 3rd, 2023 at 5:06 am
Commented on: 191108

9 ring muscle ups

120 wall balls

80 calories rower

209 RX

partitoned into

2/2/2/2/1 muscle UP


16:00 rower

18:31 wall ball


Most ring muscle ups I’ve ever done in my life

(edited)
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Kang Gyeong Ho
November 5th, 2021 at 11:07 am
Commented on: 191108

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211105/

Workout 20.5

For time, partitioned any way:

40 muscle-ups=>풀업+링딥스

80-cal. row(1cal당 3회)

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Read the scorecard for full event details./

4파트로 나눠서 함/

30분만 실시함/

2라운드+로잉 60회/

금요일 저녁와드

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Doug Brubacher
September 6th, 2021 at 11:31 pm
Commented on: 191108

CFWUx2 1mu, 5wb sub for pus/dips

33:02 40row 20*[2mu 6wb] 40row

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Kury Akin
February 22nd, 2020 at 9:46 am
Commented on: 191108

16:31. 4R of 10 Burpees, 20 sdlhp@20kg, 30 wall balls@9kg to 10'.

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Cy Azizi
December 2nd, 2019 at 7:37 pm
Commented on: 191108

35:39. Jumping muscleups

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Jeff Chalfant
November 30th, 2019 at 9:24 pm
Commented on: 191108

Rx’d, 217 reps, 20 minute cap

36 muscleups

73 calories

108 wallballs shots


Went for 10 rounds of: 2 muscleup 6 wallballs, 2 muscle ups 6 wallballs, 8 calorie slow row.

Would have made it through if I hadn’t taken extra breaks for air or broken the first 4-5 rounds of muscleups into singles. Oh well. Killer workout.

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William Ma
November 20th, 2019 at 5:53 pm
Commented on: 191108

19:59 (did row at gym in 4:00, then went to park for MUs and WBs, subtracted 15sec for expected transition)

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Morgan Greene
November 19th, 2019 at 2:09 pm
Commented on: 191108

scaled: 10:25

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Chris Meldrum
November 14th, 2019 at 6:55 pm
Commented on: 191108

As rx’d, 225 reps in the 20 min. time cap.


Started off doing 4 MU, 12 wall balls, and 8 cals on the rower. Did that for 5 rounds and then was feeling the pressure from the clock, so alternated wall ball and row. Snuck in 4 muscle-ups in between these, and then 1 more at the very end for 25.


Fun workout. I need to do a fair bit of mobility work to get my shoulders ready for the ROM necessary in the MU. Frankly, I had always hated this a little, but the other way to look at it is – there is some benefit in the mobility piece itself, and touching those corners now and then is probably worth doing aside from any benefit the workout itself provides.


46m/5'10"/180

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Shane Azizi
November 13th, 2019 at 11:09 pm
Commented on: 191108

18 muscle ups

80 calories

15 wall balls

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Randy Long
November 12th, 2019 at 4:59 pm
Commented on: 191108

Subbed 40 CTB pull-ups and 40 strict dips; otherwise Rx

23:20

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Tripp Starling
November 11th, 2019 at 10:52 pm
Commented on: 191108

207 reps rx - 15:30 tiebreak

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Michele Meschini
November 11th, 2019 at 8:43 pm
Commented on: 191108

19'50"/RX

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Nathan Michael King
November 11th, 2019 at 3:35 pm
Commented on: 191108

15:12 Tie Break

26 RMU

226 Reps

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Viktor Wachtler
November 10th, 2019 at 6:55 pm
Commented on: 191108

Scaled, subbed (home gym)

I started with 3 rounds of 4 muscle-ups and 12 20kg kettlebell thrusters.

Then I switched to strict C2B pull-ups.

I did 9 rounds and 4 C2B and 10 thrusters at time cap.

I finshed the workout with 120 TRX squat rows to sub 80 cal row (too dark to run, no lights, mud, potholes)

Total time 26:09


43/1.78m/75kg

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Christopher Voght
November 10th, 2019 at 2:57 pm
Commented on: 191108

151 ttl

rower is broken

120 WB’s, Sets of 12 with the following between sets

31 MU (10,4,2,2,2,2,2,2,2,3)

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Dyon Torrell
November 10th, 2019 at 6:48 am
Commented on: 191108


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Scott MacArthur
November 9th, 2019 at 8:25 pm
Commented on: 191108

Scaled:

40 chest to bar pullup/40 ring dip for MU

80 cal row

90 WB

18:57

Broke it down:

10/10 pu/dip

40 cal row

25 WB

10/10

20 cal

25 WB

10/10

20 cal

20WB

10/10

20 WB

A Gasser!

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Michael Arko
November 9th, 2019 at 7:30 pm
Commented on: 191108

Did this today, Saturday, 11/9 rather than yesterday when I did the split-snatches + SLIPS. Subbed like this:


Any rep order of

40 chest-to-bar pull-ups

120 dumbbell thrusters, 2x16lbs DBs

80 calories on elliptical trainer

18:17


Broken up like this:

15 C2B / 36 DBT / 30 cal

15 C2B / 46 DBT / 31 cal

10 C2B / 27 DBT / 19 cal

11 DBT


Wow, I'm spent.

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Jeffrey Howard
November 9th, 2019 at 6:41 pm
Commented on: 191108

19:06 - Rx

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Claire Fiddian-Green
November 9th, 2019 at 5:50 pm
Commented on: 191108

80 cal row and 120 WB Rx in 13:25. Spent up until the time cap attempting ring MU without success. After time cap completed 40 pull-ups.

Completed at my local affiliate.

Open 2020 finished. I’ve got a year to get ring MU and double unders down!

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Tripp Starling
November 10th, 2019 at 1:03 am

Hi Claire, great job! How did you partition your wall balls/rowing?

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Matt Duplessis
November 9th, 2019 at 2:38 pm
Commented on: 191108

M/31/5'9/180


20.5 = 19:19 Rx

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Hendrik Bünzen
November 9th, 2019 at 1:19 pm
Commented on: 191108

18:32 rx’d

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John Keenan
November 9th, 2019 at 12:50 pm
Commented on: 191108

49/m/197/6’


4 RFT


10 jumping MUs

20 cal row

30 thrusters @ 20#


18:14


Last 5-10 thrusters in sets 2-4 seemed like the miles after the wall in a marathon.

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Chris Cheney
November 9th, 2019 at 9:33 am
Commented on: 191108

Muscle ups swapped to pull ups


18.38


As...

10 pull ups

80 cal row

10 pull ups

60 wall ball shots

10 pull ups

60 wall ball shots

10 pull ups

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Dave DeCoste
November 9th, 2019 at 2:16 am
Commented on: 191108

227 reps

Thanks CrossFit Resurgence!

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Andres Bejarano
November 9th, 2019 at 1:28 am
Commented on: 191108

RXed

35:36, 6 rds.

wall-ball shots wrecked me. Made the mistake of leaving those for the ending.

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Pedro Molina
November 9th, 2019 at 1:10 am
Commented on: 191108

80 cal rows, 40 chin over bar pull ups, 70 wall Ball shots.

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Brian Louchis
November 9th, 2019 at 12:57 am
Commented on: 191108

19:38 Rx


Broke it up like this:

20 mu in about 3:00

Then 8 rounds of:

1 mu, 15 wb, 1 mu, 10 cal

4 mu in the last minute

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Christian Simpson
November 9th, 2019 at 12:33 am
Commented on: 191108

18:22...I'm wrecked!

sub muscle-up to bar facing burpees

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Clay Simmonds
November 9th, 2019 at 12:19 am
Commented on: 191108

Not rx’d.

Finished in 13:06...

8 rounds of 10 cal row

15 wallballs

Then 40 burpees instead of 40 muscle ups... did 40 muscle ups after the workout was done.

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Matthew Aukstikalnes
November 9th, 2019 at 12:06 am
Commented on: 191108

225 (18:30), rx

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Troy Bruun
November 8th, 2019 at 11:22 pm
Commented on: 191108

5 rds: 12:54


8 Chin over Bar Pull-up

16 Cal Row

24 Medball Thruster (20lbs)

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Scott Jacobson
November 8th, 2019 at 10:42 pm
Commented on: 191108

5’8” / 169 lb / 21 / M


Rx’d 210 reps


30 cal left to row


I did pause my timer for about 3:30ish because I had to commute to the third floor of my university gym to get to a rower and wall-ball spot. So counting that time, I’d just have 160 within the time cap cos no row

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Matthew Letarte
November 8th, 2019 at 10:38 pm
Commented on: 191108

19:15 subbed 40 MU with 40 strict pullups and 40 strict, pause-at-bottom dips, 15# wb (nothing higher). I actually did 140 wall balls and finished in 20:29, but I subtracted 1:15 since I was doing 20/1:15 consistently. Due to gym constraints, I was forced to do pullups, dips, and rows then all the wbs in one go (had to run 1 min across the gym to the racket ball court for wbs, left the clock running). I wanted to do the MU-WBs together and then row at the end, which I still think is the winning strategy

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Robert Cassels
November 8th, 2019 at 10:32 pm
Commented on: 191108

Time cap

23 BMU

60 cal.

90 wbs

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Nathaniel Robichaud
November 8th, 2019 at 9:58 pm
Commented on: 191108

15:03

Scaled to

40 chest to bars

80cal row

120 thrusters with 2*20lbs DBs

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Tam Nguyen
November 8th, 2019 at 9:49 pm
Commented on: 191108

224 Rx

Bellingham, WA

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Chase Hiland
November 8th, 2019 at 9:35 pm
Commented on: 191108

M/34/5'10/190


Rx'd 19:27

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Nicole Deaver
November 8th, 2019 at 8:19 pm
Commented on: 191108

14:20

Scaled/subbed:


4 Rds

10 pull-ups

10 dips (10#)

20 bent over rows (45#)

30 wall balls

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Coastie Nick
November 8th, 2019 at 8:16 pm
Commented on: 191108

Rx’d

19:47

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Jacob Cram
November 8th, 2019 at 6:05 pm
Commented on: 191108

14:16 toe nail muscle ups

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Pavel Stas
November 8th, 2019 at 5:27 pm
Commented on: 191108

26:28 bar muscle ups rx

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Bill Hannigan
November 8th, 2019 at 5:12 pm
Commented on: 191108

240 reps/19:28/Rx for M55+

broke it into 8 rds of 5-10-15

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Colby Swartz
November 8th, 2019 at 4:54 pm
Commented on: 191108

Chest To Bar Pull-ups/40

Ring Rows/80

45lb BB Thrusters/120


Overall Time/31:38

Hard As Hell!!

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Denis Szentkirályi
November 8th, 2019 at 4:53 pm
Commented on: 191108

Scaled 18:09

Rep scheme:

4 rounds

10 chin over bar pull ups

20 cal. row

30 wall ball shots /6kg

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Steve Day
November 8th, 2019 at 4:42 pm
Commented on: 191108

18:52 scaled to 24lb assisted MU w/gravitron

R1 10 MU/28 cal row/40 25lb dbbthruster

R1 10 MU/26 cal row/40 25lb dbbthruster

R1 10 MU/26 cal row/40 25lb dbbthruster

R4 10 MU

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Arne Maltzan
November 8th, 2019 at 4:23 pm
Commented on: 191108

12:42 scaled


8 Rounds of 5 Kipping Pull-Ups/15 Wallballs 14-lb, then

80 cal. Row


M/49/193cm/94kg

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Steven Thunander
November 8th, 2019 at 3:48 pm
Commented on: 191108

Globo scale: as always I recommend doing this one at an affiliate nearest you, check map.crossfit.com to find an affiliate, and let them know you're coming to get a time to do it. If doing this one officially at a globo or in your garage gym, make sure you follow the standards from Games.crossfit.com.


If you are just looking for a workout and are not in the open, sub 2 strict pullups and 2 ring dips or weighted bar dips per muscleup. For cal rows, sub an equal amount of cal assault bike or 10 meter sprints down and back. For wallball sub 15/20lb dumbbell thrusters.



My score was 121 rx.

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Sebastien Fitzpatrick
November 8th, 2019 at 1:53 pm
Commented on: 191108

230 reps Rx


I only had 10 MUs left.


I had about 2min left with 10 MU and 45 WB. Decided to just get as many WB done as possible. I finished the row earlier by doing 20cals at a time.

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Dave DeCoste
November 9th, 2019 at 2:17 am

Great score!

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Mike Andridge
November 8th, 2019 at 11:41 am
Commented on: 191108

Scaled to

4 rnds

10 burpees

20 cal row

30 wb to 9' target

21:57

I firmly believe I did 40 wb's in rnd 3:)

Still wouldn't have made the time cap....

Finished the 20 cal row in rnd 4 @ 19:51

m/49/175

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joseph griffin
November 8th, 2019 at 10:21 am
Commented on: 191108

Time cap

35 kipping pull-ups

80 Cal row

80 20# wall ball shots

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Brendan Mullan
November 8th, 2019 at 6:36 am
Commented on: 191108

Scaled

4 RFT

10 burpees

20 cal row

30 wbs @ 8kg

16.30min...great workout 😅👍

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Mike Andridge
November 8th, 2019 at 11:41 am

Stole your rep scheme.....Thanks.

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Brendan Mullan
November 8th, 2019 at 8:56 pm

You're welcome👍

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John Keenan
November 9th, 2019 at 11:48 am

Sounds like a winner to me too. I’ll only alter wbs to thrusters. No wall ball

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Dyon Torrell
November 8th, 2019 at 6:20 am
Commented on: 191108

16:21:19 rx. Did 40 bar muscle ups, 120 wall balls then 80 calories. Smartest probably to get muscle ups out off the way in sets of 5-10. Will be extremely hard to do muscle ups after the wall balls and row if you want tp beat the time cap. Did wall balls in 20-20-20-15-15-10-10-10. Row in one go, under 4 minutes.

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Dyon Torrell
November 9th, 2019 at 5:41 am

Did again. 14:25:78.

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Juan Acevedo
November 8th, 2019 at 2:10 am
Commented on: 191108

INTENDED STIMULUS

.

How well do you know yourself? How well do you know your capacity? How well can you react in the middle of a workout? It is open time. Today we celebrate fitness. Today let's find out where we are. Choose the scaling option that will give you the most information about your fitness. If you have been following us and diligently taking notes, you know yourself, and you know your capacity. Now, of course, by now, you should know that strategies and desired rep-schemes are a trap! Design a flexible plan that gives you room to respond. A rigid plan is a weak plan. Make sure you take into account which reps are cheaper for you and remember that the goal is to minimize the non-moving time. Make sure you have planned different ways in which you are going to respond to all foreseeable possibilities. What happens if your muscle-ups die? What happens if the wall-balls get harder than expected? Have a response ready. And now, finish the open strong, make yourself proud!



OPTION 1

For time, partitioned any way:

40 chest-to-bar pull-ups

80-cal. row

120 wall-ball shots

♀ 10-lb. ball to 9 ft.

♂ 14-lb. ball to 10 ft.



OPTION 2

For time, partitioned any way:

40 chest-to-bar pull-ups

80-cal. row

120 wall-ball shots

♀ 10-lb. ball to 8 ft.

♂ 14-lb. ball to 8 ft.

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Darren Mackie
November 8th, 2019 at 2:17 am

Any sub for Row? I’m in Hualtulco at a resort gym ... or maybe a box here? Folks and google don’t seem to know of one in town.

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Jeremy Olson
November 8th, 2019 at 2:19 am

Partitioned in anyway, does that include order? Such as since I don’t have muscle ups, but can Rx the rest l... could technically Rx if I did the wall balls and rowing first?

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Chris Cheney
November 8th, 2019 at 12:28 pm

Yep, the score card says any rep scheme in any order. Have at it

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Bryan Rosen
November 8th, 2019 at 1:51 am
Commented on: 191108

Warm-up 1911008:

GENERAL WARM-UP


2 rounds of:

1:00 of rowing

20 mountain climbers

10 walking lunges + twist

10 goblet squats

10 kip swings


SPECIFIC WARM-UP


Rowing

3 rounds of:

5 reps of legs-only strokes

5 reps of legs + hips row

10 reps of full strokes

*Rest as needed between rounds.


Muscle-up

Perform 5 reps at each step of the progression:

- False grip ring rows

- 10-second ring support + ring dip negative

- Low-ring muscle-up transition with feet under body + dip

- Low ring muscle-up transition with feet out front

- High ring muscle-ups


Wall-ball shots

5 reps of squat therapy

5 reps of the following complex: 1 medicine-ball push press throw + 1 medicine-ball goblet squat

+ 1 wall-ball shots


Practice round:

2 muscle-ups

4 row calories

8 wall-ball shots

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Chris Sinagoga
November 8th, 2019 at 1:15 am
Commented on: 191108

Champions Club Scaling Notes:


RANT

I would be a fan of going straight through on this, subbing burpees for muscle-ups. And when I say I would be a fan, I mean that in the most condescending and sarcastic way possible. But unfortunately that might be the best way to go.


I SHOULD TRY THIS AS RX'D IF: I am competing in the Open or want to see where I'm at


FIRS TIME WITH CROSSFIT VERSION: see below, just not worrying about sprinting through it


GROUP VERSION. Sub 40 burpees for muscle-ups, sub 400m run for row, and end the workout if wallballs are broken up. This is a time to work for intensity. Practice muscle-ups during the warmup.


INJURY VERSION:

Themes are: locomotion, full-body, clearing an obstacle, squat, jump, pushing. Pick 3 movements you can do at a moderate intensity and pick a high number that would be really difficult to do in 2 sets.


GENERAL FEAR LEVEL: 9 as the group version, 7 as listed.

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Chris Sinagoga
November 8th, 2019 at 5:26 pm

I take that back. I think I would try this as a team workout. Separate the 40 burpees, 400m sprint, and 120 wallballs into three separate stations with as much rest as needed between. Pick a partner and race for all 3.

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