The CrossFit Games are held annually. They include strict athletic competitions. The games are owned, organized, and operated by CrossFit, Inc. The competition was first held in 2007 during the summer and has since been held around the same time. The competing athletes participate in several workouts to know about days, hours, or even minutes beforehand.
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What is CrossFit CrossFit open 20.4 Workouts?
Cross fit games run for a period of 5 weeks. During this time, the athletes are required to compete in five different clusters of workouts. The clusters will consist of different sets of workouts that you have to complete successfully within the given threshold and workout instructions.
The week 4 workout cluster is what is called the CrossFit open 20.4 workouts.
How to do CrossFit open 20.4
While the CrossFit open 20.4 workouts are opened for the same age bracket as the CrossFit open 20.3 workouts, they are slightly different and will contain much more grueling workouts.
For a time of 20 minutes, the competing athlete is required to do the following:
- 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.
NOTE:
The athlete performs 30 box jumps, then 15 clean and jerks, and then 30 box jumps then again followed by a set of 15 clean and jerks using a heavier weight. They will then get on to 30 box jumps, followed by 10 clean and jerks while increasing the weight again.
After that, the athlete performs up to 30 single-leg squats, then 10 clean and jerks, and then 30 single-leg squats, which is followed with 5 clean and jerks, before finally getting 30 single-leg squats and 5 clean and jerks.
Must know things/Notes
For every round taken, the weight of your clean and jerk will increase. Even so, athletes can set up multiple barbells but make sure that they are all visible in the video. If the athlete chooses to use a single barbell, they may receive some assistance when changing the load around the bar. However, receiving any assistance apart from that of adjusting the loading will lead to disqualification.
Any other assistance is only permitted if safety is of immediate concern.
EQUIPMENT You Need
- Box measuring appropriate height depending on division
- The box must be at least 15-by-15 inches
- Barbell
- Standard bumper plates (18-in. diameter)
- Medicine ball
- Collars to secure plates
TIEBREAK
If an athlete completes their entire workout before the 20-minute time, they are scored with the total time taken. However, if the athletes are unable to finish the workout within the given time, a tie-breaker applies. Note the athlete’s time for every end of each set of the box jumps and that of the single-leg squats.
The athlete will submit their score with the additional elapsed time for their final rep of both box jumps and single-leg squats.
Final Words
Here is how the tiebreaker applies. In case two athletes tie on the same score with the total number of reps, between the two, the athlete who has the lowest tiebreak time is ranked higher and, as such, wins the workout.
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