The 2020 CrossFit Open started earlier in the month and the leader boards are already filling up. To master CrossFit Open Workout 20.4, tips and tricks are pouring in from everyone in the CrossFit community.
What is Workout 20.4 and what equipment will you need?
The CrossFit Open Workout 20.4
For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.
Time cap: 20 minutes
Women’s workout
For time:
30 box jumps, 20 in.
15 clean and jerks, 65 lb.
30 box jumps, 20 in.
15 clean and jerks, 85 lb.
30 box jumps, 20 in.
10 clean and jerks, 115 lb.
30 single-leg squats
10 clean and jerks, 145 lb.
30 single-leg squats
5 clean and jerks, 175 lb.
30 single-leg squats
5 clean and jerks, 205 lb.
Time cap: 20 minutes
Equipment Needed
- Box of appropriate height for your division (the top of
the box must be at least 15-by-15 inches) - Barbell
- Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division
- Medicine ball (scaled divisions)
- Collars to secure the plates on the barbell
From some of the best athletes and coaches here are tips for getting the best out of Workout 20.4.
- Tips from WODprep, heavier clean and jerks or the pistols can slow you down
2. How to do pistol squats for CrossFit with the “step-in” trick. An easy technique that will help prevent you from getting no-repped.
3. How are you planning on making it through that first set of box jumps and cleans? Got a strategy for pistols? Beginner and intermediate strategy from CrossFit Invictus.
4. Tips and advice from Cole Sager on box jumps and single-leg squats
5. Open 20.4 strategy and tips from CompTrain with a focus on the barbell workout.
Score submissions for CrossFit Open Workout 20.4 will close on Monday, November 4th at 5 p.m. PT.
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