After the 20.4 announcement on Halloween from Diablo CrossFit, out of Pleasant Hill, California, Annie Thorisdottir went straight to work as usual to take on another Open workout alongside CrossFit elite Sara Sigmundsdottir.
This is the fourth of five workouts in the Open and Thorisdottir has shared every one of her workouts since 20.1 while also giving some great tips for how to attempt the workout successfully, following her workouts.
Thorisdottir was able to finish this workout in 12:54 and afterward gave some great advice while also talking a little about the process she uses to ensure she’s performing most optimally.
Here are 20.4 workout details…
For Time (20 Minute Time Cap)
- 30 Box Jumps
- 15 Clean and Jerks (65/95lb)
- 30 Box Jumps
- 15 Clean and Jerks (85/135lb)
- 30 Box Jumps
- 10 Clean and Jerks (115/185lb)
- 30 Single Leg Squats
- 10 Clean and Jerks (145/225lb)
- 30 Single Leg Squats
- 5 Clean and Jerks 9175/275lb)
- 30 Single Leg Squats
- 5 Clean and Jerks (205/315lb)
Check out Annie Thorisdottir’s 20.4 workout below which also involves a vlog style component before the actual workout which starts at 2:13…
Here’s what Annie Thorisdottir had to say after the workout…
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“It went ok, it did not go as well as I would have wanted it to go. I definitely think I can have better power clean days. But it’s ok, like first attempt. I think I’m going to do it again because I really like these kind of workouts. My pistols felt pretty good they were just a little slow. I think mentally I can push more there.”
“I think what I would do differently is have my warm up a little more crisp, have things set up before we had to move to another area, and we started like 40 minutes later than we planned on starting so that always gets to me a little bit.”
“What I’m going to recommend for people is power clean as long as you can with good form because your legs are going to be tired from the pistols. And the first lift might actually be heavier than the second lift, so don’t get discouraged. And then don’t worry about changing to a squat clean when you just need to make sure you’ve warmed it up.”
Thorisdottir also explained how important it is to warm up in order to maintain a high level of performance during the workouts. And she also showed the heart rate monitor which shes uses to track her activity.
From the Men’s side, Ben Smith (105 CrossFit champion, Sean Sweeney, and Jason Carrollwent head-to-head-to-head for a cash prize where Smith was victorious, and here are the scores from the showdown.
- Ben Smith: 16:42
- Sean Sweeney: DNF (239 reps/tie-break time of 14:41)
- Jason Carroll: DNF (235 reps/tie-break time of 16:00)
Now, athletes will have until Monday, November 4th to submit their videos and we’ll continue to update you with more information about the CrossFit Open, including Annie Thorisdottir’s final workout.
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