CrossFit Open Workout 20.4 Recap

CrossFit Open Workout 20.4 was awesome!  I’m talking heavy barbell awesome!  After getting slammed by gymnastics, I suspect that this workout generated excitement for a lot of people.  Workout 20.4 was as follows:

For time:

30 box jumps, 24/20”

15 clean and jerks, 95/65 lbs.

30 box jumps

15 clean and jerks, 135/85 lbs.

30 box jumps

10 clean and jerks, 185/115 lbs.

30 pistols

10 clean and jerks, 225/145 lbs.

30 pistols

5 clean and jerks, 275/175 lbs.

30 pistols

5 clean and jerks, 315/205 lbs.

Time cap: 20 minutes


The movement standards for this workout allowed for box jumps or step-ups which came as a significant relief for me and anyone else with sore knees or the fear of shin gashing during the Open.  Although the box jumps and pistols (programmed for the first time in the Open) did add a touch of body weight gymnastics overall, this workout was about strength and heavy barbells.  Going into this workout I had never tested my 1 rep max clean and jerk, but I felt fairly confident in getting 115 lbs. overhead based off of my push-press results.  I also was unsure about my abilities performing the pistols.   I had been training pistol progressions leading up to the Open but had yet to perform one unassisted.  So, I got a pair of OLY lifter shoes ready with the goal of making it to and potentially completing my first pistol.  My gym again had an awesome atmosphere and as I started the first two rounds of clean and jerks, I noticed that I was in an all women’s heat and we were all lifting heavy barbells; an awesome sight to see and partake in!  While the challenge of the clean and jerks grew with the increasing loads, the box step-ups were a piece of cake and allowed me to catch my breath.  Once I hit 115 lbs. in the clean and jerk, I started to slow down but still had plenty in the tank to knock out reps.  I was no-repped on my ninth rep attempt at 115 lbs. with about 1-minute left on the clock.  I turned it around and got the rep, but it left me short, with no time remaining, to attempt a pistol.  It was a little disappointing but in the end, having PR’d my clean and jerk and participated in an awesome heat, this workout was a total blast!

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