“Open 20.4”

2020 CrossFit Open WOD #4

×
  • For Time
  • 30 Box Jumps (24/20 in)
  • 15 Clean-and-Jerks (95/65 lb)
  • 30 Box Jumps (24/20 in)
  • 15 Clean-and-Jerks (135/85 lb)
  • 30 Box Jumps (24/20 in)
  • 10 Clean-and-Jerks (185/115 lb)
  • 30 Single-Leg Squats
  • 10 Clean-and-Jerks (225/145 lb)
  • 30 Single-Leg Squats
  • 5 Clean-and-Jerks (275/175 lb)
  • 30 Single-Leg Squats
  • 5 Clean-and-Jerks (315/205 lb)
  • Time cap: 20 minutes

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. Do NOT use a countdown timer.

Scaling

For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (65/35 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/55 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (115/75 lb)
30 Medicine Ball Step-Ups (20/14 lb, 24/20 in)
10 Clean-and-Jerks (135/95 lb)
30 Medicine Ball Step-Ups (20/14 lb, 24/20 in)
5 Clean-and-Jerks (155/115 lb)
30 Medicine Ball Step-Ups (20/14 lb, 24/20 in)
5 Clean-and-Jerks (185/155 lb)

×
Background: "Open 20.4" (announced October 31, 2019) is the fourth of five workouts of the 2020 CrossFit Open; the first stage of competition in the 2020 CrossFit Games season.


In his customary video posted to Instagram, Director of the Games Dave Castro @thedavecastro explained that 20.4 is a way to test athletes who are 'fit' as well as strong. Dave explains that the workout originally did not contain box jumps, but after discussing it with his team, the box jumps were added.

As the largest participatory sporting event in the world, the CrossFit Open is an opportunity for athletes of all levels - from beginner to elite - to compete and test their fitness. Top finishers from each country earn an invitation to the 2020 CrossFit Games.
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