CrossFit Open 20.4
For time: 30 box jumps 15 clean and jerks (weight 1) 30 box jumps 15 clean and jerks (weight 2) 30 box jumps 10 clean and jerks (weight 3) 30 single-leg squats 10 clean and jerks (weight 4) 30 single-leg squats 5 clean and jerks (weight 5) 30 single-leg squats 5 clean and jerks (weight 6)Start CrossFit Open 20.4 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 95, 135, 185, 225, 275, 315 lb; 24-in box
Women: 65, 85, 115, 145, 175, 205 lb; 20-in box
Scaled
Men: Official Scaled version: games.crossfit.com/workouts/open/2020/4?scaled=1
Women: Official Scaled version: games.crossfit.com/workouts/open/2020/4?scaled=1
Movements
- Box Jump
- Clean and Jerk
- Pistol
Movement standards
Box jumps from both feet, finish standing tall on the box. Single-leg squats alternate legs, hip crease below the knee. Any style of clean and any jerk, finished locked out overhead.
Equipment
- Barbell
- Plyo Box
Coaching notes by goal
Bulking: Olympic Lifting Strength
Before: 4 sets × 2 Clean and Jerks building to 85%. Rest 2.5 min.
Pacing: Box jumps steady with a step-down. Cycle the light clean and jerks, then quick singles as the load climbs.
After: 3 × 6 Front Squats + 3 × 8 Push Press.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Mixed Skill & Load
Before: Pistol practice, 10 box jumps, build the clean and jerk to weight 3.
Pacing: Most athletes finish their workout at the third or fourth barbell; spend energy accordingly.
After: Hip and ankle mobility + 6 min easy row.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Controlled Load
Before: 6 min light cardio + hip and ankle prep.
Pacing: Step-down box jumps and only take barbell loads you can move with clean form.
After: 12 min Zone 2 walk.
Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: games.crossfit.com/workouts/open/2020/4; 2pood.com, barbend.com and fitnessvolt.com 20.4 coverage