The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 30 | Box Jump | – | – |
| 15 | Clean & Jerk | 42.5 kg | 30 kg |
| 30 | Box Jump | – | – |
| 15 | Clean & Jerk | 60 kg | 37.5 kg |
| 30 | Box Jump | – | – |
| 10 | Clean & Jerk | 85 kg | 52.5 kg |
| 30 | Pistol Squat | – | – |
| 10 | Clean & Jerk | 102.5 kg | 65 kg |
| 30 | Pistol Squat | – | – |
| 5 | Clean & Jerk | 125 kg | 80 kg |
| 30 | Pistol Squat | – | – |
| 5 | Clean & Jerk | 142.5 kg | 92.5 kg |
Women: 30 Box Jumps 51 cm, 15 C&J 30 kg, 30 Box Jumps, 15 C&J 37.5 kg, 30 Box Jumps, 10 C&J 52.5 kg, 30 Pistols, 10 C&J 65 kg, 30 Pistols, 5 C&J 80 kg, 30 Pistols, 5 C&J 92.5 kg (Cap 20 min)
How Open 20.4 works
Open 20.4 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 20.4 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 20.4 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 18:00 | up to 19:50 |
| Advanced | up to 20:00 | up to 22:00 |
| Intermediate | up to 20:00 | up to 22:00 |
| Beginner | up to 20:00 | up to 22:00 |
| Novice | over 20:00 | over 22:00 |
Tips for Open 20.4
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 20.4
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Box Jump: Lower box; Box Step-up
- Clean & Jerk: Power Clean and Push Press; Hang Clean and Push Jerk
- Pistol Squat: Pistol down to a box; Holding on to rings or a rack