The final week of the Open for 2020! We have something we’ve never seen before and you can partition this workout HOWEVER YOU WANT! You are in the right place if you are pregnant, postpartum, have any pelvic floor considerations (leaking urine at anytime including jumping and lifting, diastasis recti, pelvic organ prolapse), or if you are a coach.

20.5 has been announced and here is what’s on the whiteboard:

40 Muscle Ups
80 Calories Row
120 Wall Balls
-Partitioned any way you like-
20 minute time cap

Notes on mindset and overall considerations. There is a lot of work here. Go into this with your plan in place. You are allowed to partition this any way you like AND there are time breakers for the row and wall balls. Break up the work into sets you are very comfortable with and aren’t putting you into fatigue on any one movement too quickly. Try to stick to a pace that you can easily maintain for the 20 minutes. Stick with a pace that you can talk through and breathe through your movements. If 20 minutes is feeling too long, cut down the time cap. 

This brings me to breathing strategy. Breathing through the movements is going to be very important. Try to exhale on the exertion or the difficult part of the movement. For this workout, that would mean exhaling while driving back on the rower and coming out of the squat of the wall ball, and inhaling as you go back in to the rower, back down into the squat of the wall balls or in between reps. 

As always, if you experience any symptoms of pain, pelvic pain or discomfort, incontinence, pressure or feeling of something falling out or your vagina, or pressure/discomfort in your abdomen/midline please stop. Try one of the alternatives for that movement, or, if the symptoms do not dissipate stop the workout. Your long term health and athleticsm is much more important than this workout.

Pregnant and Postpartum Athletes:

Muscle Ups/Pullups

This movement is so dynamic and can typically create a great amount of intra-abdominal pressure. Also, kipping places additional tension on the already stressed abdomen from growing baby whether you are pregnant or postpartum. You want to watching for coning during this movement – some alternatives are below. *Postpartum mamas* If you have not already slowly re-introduced the movements outlined, I would not recommend trying them in this workout for the first time. Risk vs. reward here.


-Ring row/ring dip or combo: Consider doing the reps as ring rows followed by any version of a ring dip (that you can complete with no coning). Full ring dip, scaled with a box under feet, with feet on the ground ot help support etc.

-Simulating the muscle up movement with rings attached to the pullup rig with bands. This can be done standing, from a kneeling position, or sitting. Bonus here is you never have to leave the ground. Again watch for coning.

-Lat pull downs with band attached to rig.


The consideration with rowing is making sure that you are not coning during the row. If you do not know what coning is, or want to learn more about it, check out my previous post on all things coning

The thing with coning, especially while you are working out, is that it can be very hard to notice when you are doing it. Explain to your judge or a friend what to look for and to let you know if it is happening. A couple of ways to avoid coning while rowing is 1) not leaning as far back in the pull and 2) making sure that you are exhaling on the way back and inhaling on the way back in – or whichever breathing strategy works for you to help manage that intra-abdominal pressure.

Wall Balls

Pregnant mamas: Depending on how far along you are, and how much you are showing, you may want to consider not using a med ball. This is a risk vs. reward issue. There is a chance the ball could slip or fall onto baby. Ultimately the decision is completely up to you. If you choose not to use a med ball, you could substitute dumbbells and do thrusters instead.

The wall ball is broken down into three parts: the squat, the press, and the weight.

The squat – If you are experiencing any symptoms of pain or leaking in the squat, modify the depth and consider squatting to a box.

The press – If you are finding that the press is either too taxing, winding you too much, or causing pain, consider taking the press out of it and only do the squat.

Weight – Choose a weight that you are extremely comfortable moving for large sets. This is not the workout to do Rx if you are only able to do sets of 10 or less at that weight. This is not to say you can’t break the reps down into sets, just that you should be capable of large sets at the weight that you choose.

Good luck everyone, I would love to hear how you do in the comments! Sorry I won’t have videos for some of these..I’m catching a plane at 4am 

[Please do not participate in the work out if you do not have clearance from your Doctor, and follow any restrictions they may have in place for you]

I hope this helps! Comment your questions below or contact me directly. I will do my best to help you, but please keep in mind that an in-person assessment is the best way to give recommendations. If you are interested in meeting in person, please contact me. You can reach me on Instagram, or email me at I am here to do my best for you!

Want some ideas on what to substitute movements for? 

I have created this free resource for YOU! 

If you are pregnant, postpartum, or have pelvic floor considerations and want the confusion taken out of how to modify the most commonly asked about CrossFit movements, you need this.

I go through what, when, how, and also provide video demonstrations for modifications of the following movements:

– Sit-ups
– Burpees
– Pull-ups
– Toes-to-bar
– Muscle-ups

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Stay strong, stay beautiful!

Coach Kerri