20.4 – Warm-Up and Strategy to get to the TOP 5% in CrossFit Open 2019

01 Nov 2019

CrossFit Games Open 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

What is the CrossFit Games Open 20.4 workout?

20.4 is another 20-minute WOD that we have this year consisting of increasing weight clean and jerks and box jumps/pistols.
I love this WOD! It is an excellent combination of movements with enough time left for the final weight (whichever you are finishing with).

What is a good score to beat for the 20.4?

This week WTC results are little off as it calculates with the possibility that you can lift all weights. In my opinion, beginners will struggle with 135 lbs, average athletes will struggle with 185 lbs, advanced will get through 225 lbs, but struggle with 275 lbs, competitors will be much closer to time cap, and not many elites will go sub 12.

I think that for the top 5%, you will need to do at least 1 rep with 275 lbs.

Beginner	3 reps with 185 lbs	Or finished 135 lbs
Average	9 reps with 225 lbs	Or finished 185 lbs
Advanced	4 reps with 315 lbs	Or finished 275 lbs
Competitor	13:38
Elite	11:22

Warm-up for the Open 20.4

There are two things that you want to practice during warm-up.

First, do a little practice of cycling box jumps and pistols (if you know you will lift the 225 lbs). Second, build up to 80% of 1 RM clean and jerk.

If you try some decent load before doing 20.4, then your initial rounds will feel much lighter.

Strategy for the Open 20.4

The workout is 20 minutes long, but weights get heavy very fast, and most of us will get stuck somewhere in the middle of this WOD.

To get the best score possible, you have to decide if you are aiming for the fastest tie break (= having best split against guys who also can’t lift X lbs barbell) or if you want to save as much energy as you can for the last weight that is almost your 1 RM.

The strategy for both will be very similar. The difference will be only in the last set of C&J before the set that is either close to your 1 RM or heavier than 1 RM.

Box Jumps/Pistols

Get through them quickly in 1 set. There is no reason to waste time on them as you will rest between reps on the C&J.

Rules allow stepping up and stepping down on box jumps. I seriously recommend doing so as stepping instead of jumping saves a lot of energy, makes peak HR lower, and is still about the same fast.

You can even step up/step down on the same leg, which can save a few extra seconds. If you decide to do so, try to switch legs every 10-15 reps, so you don’t fatigue just one of your legs.

The pistols have no extra strategy as you either are good at them or not, and you go smoothly through all 30 in 60-90 seconds, or you will get stuck there for a few minutes.

Clean and Jerks

Before starting the WOD, find out which of your sets will be the last before too heavy/impossible weight and also decide if you can lift the too heavy/impossible weight.

Go for slow singles in the set before the too heavy set if the last weight is near your PR, and you know you should be able to do at least 1 rep. You can also use a slower pace for the last box jumps/pistols.

Go for quick singles in the set before the too heavy set with almost no rest if you know that you can’t lift the last weight.

Do singles in all sets except the first set with 95 lbs where I would recommend doing 6-5-4 or 3-3-3-3-3, don’t go unbroken as it will save you almost no time while making you more tired.

Clean and Jerks Example

Athlete A: 1 RM C&J of 260 lbs => no chance hitting 275 lbs in 20.4

Athlete B: 1 RM C&J of 280 lbs => may hit a few reps with 275 lbs in 20.4

They both go through WOD at about the same pace until they hit 225, which is the last set before the too heavy set.

Athlete A will go all out, hit 4 quick singles with 225 lbs, chalk up and finish with 6 quick singles, almost missing the last rep. Then blast as quickly as he can through pistols to finish the WOD.

Athlete B will get to the 225 lbs and take a much more relaxed approach, doing 225 lbs singles with extended rest while focusing on technique trying to avoid peak HR and saving some power for later. Then he goes at a moderate pace through pistols. When he gets to the 275 lbs, he takes longer rest, relaxing HR to 100-120 and trying his first rep. If lucky, he may hit all 5 reps today, finish with quick 30 pistols and call it a day.

The Athlete A should have tiebreak time before 275 lbs about 2-3 minutes faster, but Athlete B will beat Athlete A if he hits at least one rep with 275 lbs.

Conclusion

The WOD is very long, and you will get over 95 lbs, 135 lbs (and 185 lbs) during the first third/half of the WOD, giving you over 10 minutes for those heavyweights.
Whatever tactic you choose, make sure to focus on technique on all weights, push jerking all the time and split jerking during last set.