CrossFit Open workout 20.4

For time:

30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

 20-in. box /  24-in. box
Time cap: 20 minutes

How to Scale CrossFit Open Workout 20.4 for All Athletes

20.4 CrossFit: Tips from WODprep

“At the end of the day, it’s either going to be the heavier clean and jerks or the pistols that slow you down. 

This workout is long enough that you’re going to eventually get to a barbell that stops you. So a key here is to try to conserve your energy enough to still be able to execute on the reps that are heavy for you. 

20.4 CrossFit Open: Clean & Jerks

At the lighter weight bars, stick with power cleans into a quick jerk. As the barbell starts to get heavier, try switching to a split jerk if that’s easier for you.

For the heaviest barbells, depending on what you’re stronger at (squat vs. power) switch to what will give yourself the best shot.

And of course, use a hook grip.

20.4 CrossFit: The Pistols

So, one-legged squats decided to finally make their first Open appearance. 

If you can’t do pistols – now is the time to learn. 

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CrossFit Open 20.4: Box Jumps

Let’s again break down movement technique options by speed…

• Step Up, Step Down = Slower
• Step Up, Jump Down = Fast
• Jump Up, Step Down = Fast
• Rebounding = Fastest

Rebounding, as we’ve seen, is fastest – yet it’s also dangerous. I don’t generally advise rebound box jumps as it puts you at a high risk of injuring your achilles tendon.

Don’t put your hands on your legs – this is a no rep. You must jump up onto the side of the box – not the corner. 

CrossFit Open 20.4: Scaled & Masters Athletes

If you’re doing this workout scaled – or you’re a masters athlete 55+ – you see med ball step-ups programmed instead of pistols (you also have different weight sets, so be sure to read the full standards).

Technique that I’m advising for the med ball step-ups are to hold the ball on your shoulder of choice, or fully on your back – not in front of you. Thing right right, left left, to get into a cadence while performing these. 

Avoid shuffle stepping – this is just extra, wasted energy.

TIPS FROM COLE SAGER

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20.4 CrossFit: Equipment Tips from WODprep

“I’m generally not huge on CrossFit gear, but when it comes to Open workouts, you have to do what you can to help yourself out. With that being said, here’s what I would advise for CrossFit 20.4…

• Tape your thumbs
• Wear lifting/OLY shoes if you have them 
• Have a lifting belt on hand for when the Clean & Jerks start to get heavy
• Wear knee sleeves if you have them”

COMPTRAIN

https://www.youtube.com/watch?v=WJbvr3T6yYY

BEGINNER AND INTERMEDIATE TIPS FROM CROSSFIT INVICTUS

https://www.youtube.com/watch?v=FqmiNGhAKVM

Strategy Tips and Advice for Pistols, Box Jumps, & C&J

https://www.youtube.com/watch?v=Zt8MzbMypmY

Scaled stats for 20.3

Beyond the Whiteboard has released some interesting stats analysing worldwide performance in the Open.

They have looked at performance in the top 20 countries with the most participation in the Open. Taking results from 20.3, they established that no country saw more than 28% of their athletes in the Open finish more than 90 reps of the workout Rx’d. So, while around 60% of athletes in top participating countries tackled the workout RX, only a few finished the workout within the time cap.

Last week, the country with most athletes tackling the WOD scaled was Italy with 42%, followed by the Netherlands with 40%. 35% of athletes in Germany did 20.3 scaled, making it the third country with most scaled participation.

Notes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again.

Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

Tiebreak

If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats.

When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.