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.
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.
- Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
- 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
March is the founder of the Barbell Beauties. Her goal is simple… Empower every woman to grab a barbell and LIFT. She’s been an active CrossFitter for 7 years and credits that sport for turning her into a true athlete.