CrossFit Open 20.4 Breakdown and Tips

What a great workout!

I love the combination of easy/approachable movements that moves to progressively more advanced ones and the combination of a bodyweight movement with the heavy stuff!

The Workout: 

30 box jumps (20" | 24")
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)

Time cap: 20 minutes

Pay attention to the tie breakers! They are after each set of box jumps and pistols. Push the pace here when you know the next barbell load is going to be a struggle, then take your time before hitting the bar!

Box Jumps / Step ups

Exact point in the video: https://youtu.be/Fka9cRuOuu8?t=46 

• Know the standards. No corner jumps. No pushing off the legs. No jumping off without hip extension.
• Watch out for the volume of box jumps if you plan on 'rebounding'. Jump up step down will be fine for most people just trying to get to the 3rd or 4th barbell. 
• Make sure your heel cords are healthy if you plan on rebounding.
• If doing rebounding, rest on top of the box. Point your toes down to get more of a stretch reflex. If you can land on the box higher (not in the bottom of a squat) it will help with pistols later. Don't wear Oly shoes. Put them on before pistols and heavy barbell
• Soft boxes can be unstable. If you they are, try and use a wood box if that is an option.

Clean and Jerks Light

Exact point in the video: https://youtu.be/Fka9cRuOuu8?t=301 

• Power clean to push press/jerk.
• Push presses might make sense if you need to save your legs.
• Get the first set in fast, then small sets small rest.

Pistols/Single Leg Squats

Exact point in the video: https://youtu.be/Fka9cRuOuu8?t=378 

• Put on Oly shoes! Use a heal lift if you really struggle with these
• Ankle mobility is critical. Spend extra time on ankle mobility so you knee can go farther in front and help keep you balanced.
• Possibly hold a weight out in front if you struggle with balance.
• Support the leg in front if your quads blow up on pistols (it will help with the later pistols and heavy clean and jerks later on)
• NO pushing off of the leg with the arms!
  

Clean and Jerks Heavy

Exact point in the video: https://youtu.be/Fka9cRuOuu8?t=619 

• Take your time and hit every rep (no NO REPs)!
• Do singles
• Power clean if you can (it will help with the next set of pistols)
• Make sure your jerk technique is dialed in

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Good luck and have fun!

-jj