Friday's Open WOD 20.4!

November 1, 2019

Alrighty folks! 20.4 is OUT and ready to roar! Remember we will be programming 20.4 for all morning classes and will have our regular Friday Night Lights event in the evening. See you there!!

 

Friday Nov. 1, 2019

 

CrossFit (6am/7am/9am/12:15pm)

Open Gym (8-9am, 4-5:30pm)

Friday Night Lights (5:30pm-done)

 

Open WOD 20.4

 

For time:

30 box jumps

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.

 

♀ 20-in. box

♂ 24-in. box

 

Time cap: 20 minutes

 

Variations:

 

Rx’d (Ages 16-54)

♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205

lb.

♂24-in. box, single-leg squat, C&J 95-135-185-225-

275-315 lb.

 

Scaled (Ages 16-54)

♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-

95-115-135 lb.

♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-

115-135-155-185 lb.

 

Teenagers 14-15

♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115

lb.

♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185

lb.

 

Scaled Teenagers 14-15

♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-

85-95 lb.

♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-

125-145 lb.

 

And now some tips from our wonderful friends at WODprep!

 

At the end of the day, it's either going to be the heavier clean and jerks or the pistols that slow you down.

 

This workout is long enough that you're going to eventually get to a barbell that stops you. So a key here is to try to conserve your energy enough to still be able to execute on the reps that are heavy for you.

 

Clean & Jerks

At the lighter weight bars, stick with power cleans into a quick jerk. As the barbell starts to get heavier, try switching to a split jerk if that's easier for you.

 

For the heaviest barbells, depending on what you're stronger at (squat vs. power) switch to what will give yourself the best shot.

 

And of course, use a hook grip.

 

The Pistols

So, one-legged squats decided to finally make their first Open appearance.

 

If you can't do pistols - now is the time to learn.

 

Check out this video that we have on pistols and the 'step-in' technique - and start practicing for CrossFit 20.4:

 

 

Box Jumps

Be smart, and be safe. It's typically not worth the risk of rebounding - instead, step down. If you need to you can even step up and step down. You can also jump up and step down.

 

 

 

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