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How to Scale CrossFit Open Workout 20.4 for All Athletes

Whatever category or age group you’re competing in the Open in, here’s all the information you need to know on how to scale CrossFit Open workout 20.4.

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

Scaled (Ages 16-54)

♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb.

Other scaled variations

Teenagers 14-15:

♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15:

♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-95 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.

Masters 55+:

♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.

Scaled Masters 55+:

♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.

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.).

CrossFit Open Workout 20.4 Movement Standards 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.

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.

Do NOT use a countdown timer.

Should you go scaled or RX?

Even if you’ve started the Open performing workouts RX, if 20.4 seems to be out of your wheelhouse completing the workout scaled is perfectly acceptable. Threat each workout as its own entity.

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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.

How to scale crossfit open workout 20.4Source: squats and pixels
The Open is for everyone.

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