CrossFit Open Workout 20.4 Another RX Workout done

Another week has come and gone and CrossFit Open Workout 20.4 has shocked many people! I was very excited to do this one as it was something I could definitely do.

Well the first half anyway.

And yesterday (well for me anyway) the CrossFit Open Workout 20.5 was announced. The last one for this Open.

So lets get started on this review on 20.4 and some tips and tricks.

CrossFit Open Workout 20.4

For Time:

• 30 Box Jumps
• 15 Clean & Jerks 95/65
• 30 Box Jumps
• 15 Clean & Jerks 135/85
• 30 Box Jumps
• 10 Clean & Jerks 185/115
• 30 Pistols
• 10 Clean & Jerks 225/145
• 30 Pistols
• 5 Clean & Jerks 275/175
• 30 Pistols
• 5 Clean & Jerks 315/205

The RX weights are listed above male/female. The scaled weights are: 65/35, 95/55, 115/75, 135/95, 155/115, and 185/135.

The scaled pistols were to do step ups with a medicine ball (20/14 lbs.)

The box jumps, whether RX or scaled could be done as step ups.

My First Thoughts on Open Workout 20.4

My first reaction was that I was going to be in a lot of pain, but I was going to do this RX. Then once I started reading the standards and saw that I could do step ups instead of box jumps, I was even more confident. This is the second Open Workout this year that I RX'd.

See I can do box jumps but that was going to be 90 box jumps and I was going to get very tired. Add that to the Clean & Jerks and I knew I was going to be exhausted.

However, the weight for the Clean & Jerks weren't going to be too heavy for me until after the pistols. I have never gotten a pistol but I was willing to try. I also thought that I wouldn't be able to finish this within the time cap even if I could do the pistols or the heavy Clean & Jerks.

This was definitely one of my favorites this year.

How I did on this Workout

For this workout, my goal was to pace myself on the box jumps or steps ups and to just keep moving the entire time. I decided to break up the Clean & Jerks from the beginning.

The first round I broke up the Clean & Jerks into sets of 5. The second round I think I did a few sets of 2 then switched to singles. The last set was all singles.

Now mind you my 1RM of Clean & Jerks was 125 prior to this workout. I have done more on cleans but not Jerks.

At the end, I tried to do a pistol but at this point my legs were shot.

My Tips and Tricks

My advice and Tips and Tricks will depend on your skill level. If you have the capactiy to do 90 box jumps then definitely do it. If not consider stepping up and jumping down, if you want to go faster. Or just stepping up and stepping back down.

Again, depending on your skill level will depend on how you want to cycle the barbell for the Clean & Jerks. Obviously as the weight gets heavier singles are to be expected.

My strategy of doing sets of 5 for the first round worked well for me. It gave me a breathing break. I will say I maintained power cleans throughout the whole workout that I completed. The power clean gives your legs a bit of a break as you focus on pulling higher, however I know the heavier weights will need to be squat cleaned.

I would suggest placing your bar perpindicular to the box to reduce transition time.

I don't have any personal adivce for the pistols since I can't do them myself. But from others, I suggest you figure out the best technique that works for you. Some hold the opposite foot off the ground as they squat.

The other thing would be to pace the pistols as well.

Thats it for now! We have one more Open Workout left!!