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

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

BEGINNER AND INTERMEDIATE TIPS FROM CROSSFIT INVICTUS

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

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.

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