Warmup:
200M Jog
10 Air Squats
10 Box Step Ups (5 ea leg)
10 Spider-Man lunge w/twist
10 Over and Backs
10 Arm Circles ea direction
10 Huggers
10 PVC Pass Thrus
10 Around the Worlds
Barbell warmup – With an empty barbell and in clean grip, perform 5 reps of: 5 Good mornings, Back Squats, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerks, Split Jerks, Front Squats
WOD:
“20.4”
For Time:
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)
30 Box Jumps (24/20)
15 Clean & Jerks (135/85)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)
30 Alternating Pistols
10 Clean & Jerks (225/145)
30 Alternating Pistols
5 Clean & Jerks (275/175)
30 Alternating Pistols
5 Clean & Jerks (315/205)
Time Cap: 20 Minutes
Compare to 20191101
Video courtesy of the CrossFit Games.
Our trip down CrossFit Open WOD memory lane takes us to the 2020 Open. The WOD begins with a box jump/ascending weight clean & jerk couplet, then transitions to a alternating pistol/ascending weight clean & jerk couplet. Don’t try to sprint the first piece. Get through one piece at a time.
Scaling Options:
Bar weight -> male – 65/95/115/135/155/185, female – 35/55/75/95/115/135 -> as needed
Pistols -> Alternating med ball step ups (20/14), use same box height as box jumps
Box height -> 20/16
Joint Strike CrossFit 