What is CrossFit Open Workout 20.4

What is CrossFit Open Workout 20.4? Find Out Here

20.4 is...

Only two weeks are left of the 2020 CrossFit Open and we now know what the penultimate week as in store for us.

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

Jumping OR stepping onto and off the box is permitted for all categories.

Equipment

• Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
• Barbell
• Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
• Medicine ball* (scaled divisions)
• Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55b.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

The Italian Showdown and Diablo CrossFit both broadcast the live announcement of the CrossFit Open workout 20.4, with local legends Stefano Carosso and Marta Ricottini facing off in Italy and big names Sweeney, Smith and Carroll going head to head in the US.

The grand finale of the Open will be announced by Reebok, with top athletes Thorisdottir and Vellner competing against each other on the final Open workout live announcement.

The CrossFit Open

Dave Castro summarised the Open perfectly earlier in the week. He said:

“[…] it just exposes weaknesses – and that’s what happens at the Open. You’re dealt with the things you typically don’t excel at and you either do your homework and make changes next year or you don’t…”

The Open is a great time to compete, improve and try things you usually wouldn’t on your day to day training. Many PRs and “firsts” happen during the CrossFit Open, as athletes push themselves in the friendly but competitive environment. And if there’s a movement you struggle with, the Open is a great incentive to become better and work on it for the following year – it sets benchmarks against which you can track your progress.

Stay tuned for everything you need to know about every Open workout. From movement standards and scaling rules through to strategy and tips, BOXROX will make sure you are updated and informed.

Good luck to everyone doing the CrossFit Open workout 20.4!