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Tips and Strategy for CrossFit Open WOD 20.4 (Beginner, Scaled, RX, Teen and Masters)

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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