The 4rd of the five workouts  in the 2020 CrossFit Open is announced to the public. Athletes will be doing a 20 minutes of pistols squats, clean and jerks and box jumps.

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Full workout details and scorecard available at https://games.crossfit.com/.

THE SET UP

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round. 

EQUIPMENT

  • Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
  • Barbell
  • Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
  • Medicine ball* (scaled divisions)
  • Collars to secure the plates on the barbell