CrossFit Open Workout 20.4 Movement Standards for ALL Athletes

The fourth workout of this year’s Open is here and we’ve got all the information you need to meet the CrossFit Open Workout 20.4 movement standards.

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

CrossFit Open Workout 20.4 Movement Standards

BOX JUMP OR STEP-UP

• Start with both feet on the ground and face the side of the box
• Do NOT angle the box and jump or step up on the corner
• Jumping OR stepping onto and off the box is permitted
• Only the feet may make contact with the box
• Using hands to push into the legs during the step-up is not allowed

The rep is credited when:

• Both feet are on top of the box
• Hips and knees are fully extended, with head and shoulders over the hips
• Reaching extension in midair is a no rep

CLEAN AND JERK

• Start each rep with the barbell on the ground. Touch and go is permitted
• No bouncing or dropping and catching the barbell on the rebound
• If dropped, the barbell must settle on the ground before the start of the next rep
• Power cleans, squat cleans, and split cleans are permitted
• Hang cleans are not allowed
• If using an empty barbell, or a barbell with smallerthan-standard plates, each rep must begin with the barbell clearly below the knees
• The lift must have two distinct phases: the clean and the jerk
• Snatching is not permitted
• The barbell must make contact with the shoulders
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead

The rep is credited when:

• The barbell is locked out overhead, and arms, hips, and legs are extended
• The bar is over or slightly behind the center of the body, with feet in line
• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved
• Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern

SINGLE-LEG SQUAT

• At the start and finish of each rep, the hips and knee of the working leg are extended
• The non-working leg must remain in front of the body (cannot pass beyond profile)
• Holding on to the non-working leg is permitted
• At the bottom, the hip crease must pass below the top of the knee on the working leg
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count
• Must alternate legs after every successful rep
• Must complete a successful rep on one side before alternating
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted

This is the first time pistols (or single-leg squats) have featured in the Open

MEDICINE-BALL BOX STEP-UP (SCALED ONLY)

• Scaled divisions may use a medicine-ball step-up in place of single-leg squats
• The ball can be held in any manner but may not make contact with the legs
• See above for additional movement standards for the box step-up

How to Scale CrossFit Open Workout 20.4 for All Athletes

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.

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…”

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!