CrossFit Open 2020, all you need to know

CrossFit Open 2020, all you need to know

We tell you everything about the CrossFit Open 2020!

The CrossFit Open 2020 is here!

The CrossFit Open 2020 is already a part of us. We have already gotten in the mood and we cannot wait to know the wods for each Friday, what about you?!

The biggest CrossFit competition worldwide was created by Greg Glassman, who has tested every single one of us, regardless of our age, level or experience. If you are reading this I am sure you know what I am talking about… let’s go!

Open CrossFit

Do you want to stay up to date? Have you just started to do CrossFit? Stay with us to find out: What is the CrossFit Open? Who can participate? What will be the wod each Friday? We will give you the best strategies to face them as well as tips from Dave Castro… Do not let your box colleagues take you by surprise! 😉

The last clue from Dave Castro for the 20.4

View this post on Instagram


A post shared by @ thedavecastro on

What is the CrossFit Open 2020? What about the CrossFit Games?

The CrossFit Open is the classification for the biggest competition of this sport discipline: the CrossFit Games

For beginners, when we talk about the Games, we could say that we are dealing with the “Olympics” of CrossFit. There, the most complete athletes compete to win the title of “Fittest on Earth”.

If you are a little bit lost, check these articles about how the CrossFit Games have evolved and about the CrossFit Games Open 2019. We will explain you the history about this competition and the particularities of the Open phase.

A couple of years ago there were rumours that the competition was going to undergo big changes. Said changes became real in the CrossFit Open 2019 and they are going to affect the Open 2020. If you are a good crossfitter, you have probably heard the news, right? 😉

What are the news for the CrossFit Open 2020?


Up to 2018, the classification for the CrossFit Games was divided in two stages: the CrossFit Open and the Regionals.

Only the ones that reached the best marks in the Open, which were online, could apply for the Regionals in affiliate countries.

In this new version, there are two ways to classify for the Games:

CrossFit Open

Following the same mechanics from previous years, the crossfitters compete by recording themselves doing the wods announced each week (for 5 weeks).

CrossFit Sanctioned Competitions

New competition mechanisms, you can get your pass for the Games through official competitions. These are carried out by affiliate entities and the winners will be able to participate in the Games.

Group competition

The big changes from the last year have not been the only ones, since the dates have also changed. Consequently, this year we will enjoy two Open competitions in the same year. As if one was not enough!

Bringing the CrossFit Games forward to the month of October means that we have been doing burpees with the 20.1 when we were losing our shoulders on February with the famous 19.3… We crossfitters are ready for anything!

Pass for the Games

The changes do not only affects the mechanics of the general classification. In fact, they have also altered certain procedures when it comes to getting a pass for the Games.

Like in previous years, this year we can access the competition in two ways:

1. Entering the list of best athletes per country.
2. Entering the 20 best athletes worldwide.

However, the changes for this classification also include some new rules included in the Rulebook CrossFit 2020:

  • If one of the athletes who is in the list of the 20 best athletes worldwide also accesses through the country list, their position worldwide will drop to 21, 22 and so on.
  • If one of the athletes classifies, but decides to go as a team, their position will be handed over to the following in the list. Therefore, they will not lose a position like in the previous case.
The biggest change in this sense is the third and forth ways to earn a pass:
  1. Through the Sanctioned Competitions that we have previously mentioned.
  2. Getting an invitation directly from the organization, which will grant automatically grant access to any athlete.

Video review

Rep? No rep? The nightmare of every fittest men and women on earth…

For beginners, when you do not do a movement properly or according to the standards of the organization, they can sanction you. In fact, they can either add seconds to your performance or take away points in the competition.

In the CrossFit Open 2020, the news is that each wod will be reviewed more thoroughly. Actually, not all the reps will have the same value for a sanction, since it will depend on the movement and context. We all know that it is not the same to have a no rep in a double under than in a ring muscle up, right? 😉

Reviewing the movement

Moreover, there will be weekly reviews of the videos from the 40 athletes at the top, instead of doing that after the Open.

That way, the organization will be able to request the wod video to athletes during the competition. Therefore, it will ensure the reliability of the results, speeding up the tacking to make it more exciting. Follow the leaderboard every week!Competition Rulebook

In general, these are the most decisive changes for the new CrossFit Open Games, let’s see how it goes and how the athletes react throughout the competition!

It is going to be incredible, that’s for sure, do you want to join us?

CrossFit Open 2020 is for everyone, yes, for you too!

The thing about the CrossFit Open is that they are precisely open to the whole world. Yes, everyone can participate!

Classifications, different passes to the Games, reps, no reps… You may not care about that at all if what you want is to test your physical and mental shape and, above all, have a great time!

Crossfit for everyone

One of the most remarkable features of the world of CrossFit is the community surrounding this sport. In it, you will not only find colleagues, you will have a small family where competitiveness is not an obstacle for comradeship.

The Open is an opportunity to assess your performance (your “fitness”). Give your best and stay motivated to do the movements that you have neglected throughout the rest of the year. Your colleagues will support you and encourage regardless of your results in each wod.

In following years, you will be able to compare your feeling during the Open, specially if there is a repeat! (Sometimes, there are wods from previous years, did the 20.3 sound familiar? 😉)
View this post on Instagram

20.3 is 18.4

A post shared by @ thedavecastro on

As the Open approaches, you can hear a rumour between crossfitters. If it is your first time, you will find them talking about the wods from previous years, the 19.4, 18.2… it is a classic to try to find it out each Friday.

The atmosphere, the expectation and the conversations are what keep you moving forward without hesitation. Week after week!

The best thing about this competition is that it has been designed so that anyone can compete, either officially or extra-officially. Each one carries their own competition within! That is why each wod is divided in two modality: first, the RX, for experienced athletes and then, scaled, for us mortals.

If after reading this you are still not motivated to go to the wods of the Open, are you sure you are a crossfitter?. You already have everything you need to know… Get ready!

It is time to compete!

During 5 weeks of the Open, they will announce each wod worldwide every Thursday at 1:00 in the morning (GMT). From then onward, the athletes have 4 days to do the wod and upload their mark to the official website. Do not forget that you have until Monday morning.

Each announcement also includes a new feature this year that was already used in the Games 2019. Instead of having the United States as the single location, this year they will do the wods in different places all over the world. Particularly in boxs which are famous due to their prestige or for their history. The protagonists tend to be renowned athletes from each country, who will face each other extra-officially after the announcement.

People tend to do the wod in boxs each Friday. You will find it in the planning for that they and you will have to face the “workout of the day” with your colleagues, either in the RX or scaled modality, there is no better motivation than that!

You can also follow the weekly results in the leaderboard from the Games official webpage

If you are lost and you just found out what all this is about, it is never too late! Assess your willpower and try to finish all the wods from the Open. If you want to know all the info about the wods, strategies and results, keep reading, the good stuff is about to begin!




The 20.1 announcement has been done in four different locations:

  • Austin, Texas (United States) by two of the most renowned CrossFitters: Rich Froning, winner of 4 Individual and 3 Group CrossFit Games, and Scott Panchik, who has participated in all the Games editions with positions between 5th and 6th.

  • Toulousse, France, with Carole Castellani and Sabrina Caron, first and third in the national classification of the Open 2019.
  • Seoul, Korea: the first announcement of an Open in Asia.
  • Sao Paulo, Brazil, with Tata Rebane, Susana Etto, Kaique Cerveny and Gui Domingues, national athletes.


10 rounds per time:

  • 8 ground-to-overheads (43kg men / 29kg women) (29kg men / 20kg women)
  • 10 bar-facing burpees

Time cap: 15 minutes


The 15 minutes of this wod can be very very long…

The corresponding weights for each modality are not particularly high, which is why the fastest alternative is a power snatch.

If you cannot keep a power snatch throughout the whole wod due to the weight or lack of experience, clean and jerk is the safest alternative to keep the pace.

Without any doubt, the difficulty is in the phase of the burpees facing the bar and the transitions. Burpees with step up are allowed, but you should save them for the end if you are a good crossfitter 😉. Keep the pace, enhance the performance, do not start with a high heartbeat if you want to be able to face the wod.

If you want to rest, make sure that they are short and that your pace allows you to complete the 15 minutes, from the first to the last. You are going to suffer, but it is always better to suffer with a strategy. 😉

Tell us how you handled this 20.1 in the comments below!

Check Annie Thorisdottir and Sara Sigmundsdottir facing each other in the 20.1.



The two chosen locations for the 20.2 wod were:

  • Newcastle, Australia, with the athletes Khan Porter, who won the Pacific Regionals in 2015, and Matt Mcleod, 5th in the national classification of the CrossFit Open 2019.
  • Quebec, Canada, with Carolyne Prevost and Carol-Ann Reason-Thibault facing each other. These two athletes have fought for the first and second place in the national classification the last years. Carolyne finished 3rd in the world ranking in 2018 and first in her country.
Last year, she finished the second national classification, leaving the first place to her opponent, Carol-Ann Reason-Thibault, who treasures three national titles in the last 5 years.




  • 4 dumbbell Thrusters (22.5kg men / 15kg women)
  • 6 toes-to-bar
  • 24 double unders

Time Cap: 20 minutes


  • 4 dumbbell Thrusters (15kg men / 10kg women)
  • 6 hanging knee-raises (knee raises in bar)
  • 24 single unders

Time Cap: 20 minutes


This wod, like the previous one, does not have any technical difficulties

The movements are accessible both for beginners or professional athletes, each one in their respective categories (RX and scaled).

Short series will force us to go faster, but the key of this wod is to balance the pace and our ability to keep a constant effort.

It is made up of 20 minutes of fast movements. In fact, the only moment when you will have to use more strength will be the thrusters. Although the 4 reps and the weight will allow you to go fast, specially if you already have experience.

The dynamism and transitions will be key in the 20.2 wod. The most effective strategy will consists of keeping a pace that will allow you to make the most of the breaks and transitions. It is the perfect wod if you like aerobic exercises and you want to show off!

Do you want to see the best ones in action? Here you have 4 renowned athletes facing each other with the 20.2.



We repeat country with the announcement of 20.3, this time the locations are:

  • Oslo, Norway: it is the first time that they announce an Open in this country and with a double face to face! Can you feel the excitement?! The first one put Kristin Holte, winner of the CrossFit Games in 2019, against Nico Billaudel, who won the first place nationally last year. The second duel was between Matilde Garnes and Rebecka Vitesson, winner of the European group regionals in 2018 and the second place of the group meridian regionals in 2017 respectively.

  • Sydney, Australia. This announcement was a duel between Madeline Sturt, who started to participate in the CrossFit Games at the age of 18, and James Newbury, who won the 5th place in the World CrossFit Games 2019.
  • Buenos Aires, Argentina, with athletes like Jimena Delamer, first place in the national games for the last two years; Delfina Ortuño, first in the group regionals Latin America 2018 and 2014; and Sasha Nievas, 6th place in the national CrossFit Games 2019.



Diane, 21-15-9 reps:

  • Deadlifts (102kg men / 70kg women)
  • Handstand push-ups

21-15-9 reps:

  • Deadlifts (143kg / 93kg)
  • 50-ft (15.24m) handstand walk

Time Cap: 9 minutes


21-15-9 reps:

  • Deadlifts (61kg men / 43g women)
  • Hand-release push ups

21-15-9 reps:

  • Deadlifts (83kg / 61kg)
  • 50-ft (15.24m) bear crawl

Time Cap: 9 minutes


Welcome back, 20.3! This time it was a surprise since this wod is a repeat of 18.4. Therefore, it is ideal to see how much have you improve in these months, let’s go for it!

Without any doubt, the handstand push-up and handstand walk are the most complex from the RX modality. This is due to the fact that they are two movements that tend to result in no reps. In addition, they are super exhausting if you need to make up for that non rep. The movement standards are quite strict in this occasion. The wod will last an eternity if we get a lot of no reps, be careful and do not fall into the trap!

In this scaled modality, the accumulated tiredness will be your worst enemy. Plan a good strategy and divide the sets in ranges that will help you make shorter breaks. Take advantage of the intermediate push-up sets and bear crawls as much as you can to recover. This wod will not be the end of you!

Here you have the wod 20.3 with Annie Thorisdottir, I only wish I could do the handstand walk like her!



We are already halfway into the Open Games. It is almost over! The announcement of the 20.4 took place in two different locations:

Pleasant Hill, California, USA. It was announced by two renowned athletes: Ben Smith, who is the only athlete who has participated 11 times in the Games and who won in 2015; and Sean Sweeney, also known as the CrossFit Cowboy and Jason Carroll, who has participated twice so far.

Azzate, Italy. The Italian Showdown will put Stefano Carosso, second in the 2019 Italian ranking, and Marta Ricottini, sixth in the national classification during the last Games, against each other.



  • 30 box jumps 24 in.
  • 15 clean and jerks (29kg women / 43kg men)
  • 30 box jumps
  • 15 clean and jerks (38kg / 61kg)
  • 30 box jumps
  • 10 clean and jerks (52kg / 83kg)
  • 30 single-leg squats
  • 10 clean and jerks (65kg / 102kg)
  • 30 single-leg squats
  • 5 clean and jerks (79kg / 124kg)
  • 30 single-leg squats
  • 5 clean and jerks (93kg / 142kg)

Time Cap: 20 minutes


  • 30 box jumps 24 in.
  • 15 clean and jerks (15kg women / 29 kg men)
  • 30 box jumps
  • 15 clean and jerks (25kg / 43kg)
  • 30 box jumps
  • 10 clean and jerks (34kg / 53kg)
  • 30 medicine-ball step-ups (6kg / 9kg)
  • 10 clean and jerks (43kg /61kg)
  • 30 medicine-ball setp-ups (6kg / 9kg)
  • 5 clean and jerks (52kg / 70kg)
  • 30 medicine-ball step-ups (6kg / 9kg)
  • 5 clean and jerks (61kg / 83kg)

Time Cap: 20 minutes


What about this 20.4? It is truly worthy of Halloween night… absolutely terrifying!

This wod has been designed so that your legs will scream “enough” in each round. It involves a progressive heavy lift… In fact, it has not been designed for mortals. Only the elite will be able to access the RX and few will finish the scaled modality in just 20 minutes.

Those 93kg and 142kg of weight in the last repetition of he RX, together with the pistol squats (first time in the Open) is a good reminder as to why the “Fittest on Earth” are actually from another planet. If you are an amateur or if you do not have a lot of experience, just do your best during the 20 minutes of this 20.4 wod. It will surely feel like an eternity…

Do not give up! Precisely, it is a wod to test both your physical and mental resistance. A good strategy will be key if you want to survive this wod.

Keep a good pace without rushing. Do not forget that the sets of “rest” have box jumps and steps ups with medicinal ball. Apart from destroying your calves, hamstrings, quadriceps and glutes, these exercises will increase your heartbeat so that you will reach the clean & jerks practically breathless. Take it easy and plan the sets with a number of reps that you will be able to maintain.

Go for it! This scary 20.4 will not be the end of you!

Have you ever experienced such as spooky Halloween? We want to motivate you a little bit, so here you have the 20.4 by Noah Ohlsen and Chandler Smith in Miami.



What a pity! This is the last announcement for the Open 2020, the 20.5! This time, we have four different lucky locations to announce this wod:

  • Boston, Massachusetts in Reebok CrossFit One. With an amazing line-up! Annie Thorisdottir, or Iceland Annie, who needs no introduction: two times winner of the games in 2011 and 2012, second place in 2010 and 2014. She has never been under the 13th position, only once due to a heatstroke. A true legend of CrossFit! Her adversary was Pat Vellner, a Canadian athlete who finished in the 5th position in the world championship. Moreover, he has finished first, second and third nationally in the last 4 years. Without any doubt, this is the most interesting encounter!

    • Castelnau-leLez, France: the CrossFit French Throwdown team was in charge of announcing the 20.5 with two renowned athletes: Willy Georges, who has won the first place in the national French competition for the last three years. In 2018, he finished 3rd in the world championship. Together with Streat Hoerner, an american who finished 7th worldwide in 2018 and second place in the regionals of 2017.
    • Lijnden, Netherlands. This time, the affiliate box has gathered four national athletes to battle in this 20.5 face to face: Leonie Henrich (6th) against Linda Keesman (4th) and Elwin Travest (3rd) against Zachary Van Dorp (1st). This announcement was broadcasted in English, in case you want to have a look at it!

  • Goiânia, Brazil. Once again, Brazil is a location for the last announcement of the Open 2020. This time, it has gathered two box coaches: Wendy Lee and Mariana Pontes with national champion Anita Pravatti, female power!


Do it as you want:


  • 40 muscle-ups
  • 80-cal. row
  • 120 wall-ball shots (20-lb. ball to 10 ft. men / 14-lb. ball to 9 ft women)

Time Cap: 20 minutes


  • Chin-over-bar pull-ups
  • 80-cal. row
  • 120 wall-ball shots (14-lb. ball to 10 ft. men / 10-lb. ball to 9 ft. women)

Time Cap: 20 minutes


We can call it 20.5 or “strategy”, because that is what this wod is all about.

For the first time in the Open, we can split the sets and reps with absolute freedom. It is time to think! 🤔

Those who said that there would be muscle-ups for this 20.5 were not wrong. This exercise comes directly from Gymnastics and it is reserved for the most experienced athletes!

This would be the technical complexity, since it is the only movement out of the three that not every crossfitter will be able to do. Above all, it will depend on the level of experience. We suggest starting with the muscle-ups or leave them for the final phase. If you manage to do some reps, but you cannot do a lot, we suggest starting with this movement to avoid becoming fatigued with the rest.

If you still do not have enough experience to do a muscle-up, you can still do the chin-over-bar pull ups. Do your best, you are stronger than you think!

The other two movements are quite accessible for any crossfitter, from the most inexperienced to veterans. This is a movement that involves pushing and pulling (wall-ball shots and row). Together with the muscle-up or pull-up (traction), we will have to plan the best way to shorten the breaks and achieve the best performance.

Do not forget that the tie break is the wall-ball shots and row calories. Therefore, that time will set the classification if there is a tie.

Our advice

Obviously, the general advice is to split the three movements without reaching failure in any of them. Be careful with the transitions because every second counts. Everything will depend on your experience, performance and capacity to come up with a coherent strategy.

Your head will be your most valuable asset in this wod! Are you ready to go? 💪

Have a look at the advice from Cole Sager to define your strategy.

Here you have the match between Annie Thorisdottir and Pat Vellner, pay attention to their strategies! (Minute 41:10 onward).

It is time to say goodbye to the Open 2020 with this 20.5! We hope that you have enjoyed it as much as we did! 🏋‍♀
CrossFit Open 2020 Review

Description - 100%

Analysis - 100%

Results - 100%

Videos - 100%


HSN Evaluation: 5 /5
Content Protection by
Check Also
Crossfit mental strenght
CrossFit, Mental Strength

It’s well known that CrossFit is a type of training that can help you reach …

Leave a Reply

Your email address will not be published.