We’re back this week with another CrossFit Open Workout. This time, we’re attacking 20.4. This was a wake-up call for a lot of us because eventually, you’re going to make it to a bar that stops you in your tracks. Even if these weights seem manageable for you, we must add in the extra layer of fatigue that’s going to come through on all the hip hinging with the box jumps and single-leg squats. The workout is for time:
Women will use a 20-inch box and men will use a 24-inch box. The weight of the barbell will go up for each pair of exercises until the end. The time cap is 20 minutes, and it’s going to be a fun ride.
For this workout, we’re going to want a nice cardio warmup to make sure all the muscles and joints are warm and ready to push some heavy weight. If you have tight, stiff ankles, focus on those; if it’s your shoulder mobility and thoracic spine, make that the priority because that will pay huge dividends during the heavier weights.
Finally, make sure you warm up to about 80-85% of your one-rep-max clean and jerk. Know your weights, know what your cap is going to be, and push to make it there as efficiently as possible. Keep in mind, you’re going to have a very high heart rate, so keeping fast singles will likely be the best plan of attack, even from the very beginning.
Have fun, get after it, and let’s see who can control their heart rate through all 240 reps!
Ps. Keep the shirt on for this one, no matter how sweaty you may get, you’ll want the extra friction for those heavier clean-and-jerks!