For TimeMetconBenchmark20:00
Open 20.4
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
30Box Jump
15Clean-and-Jerk
↳ 95/65 lbs (43/29 kg)
30Box Jump
15Clean-and-Jerk
↳ 135/85 lbs (61/39 kg)
30Box Jump
10Clean-and-Jerk
↳ 185/115 lbs (84/52 kg)
30Single-Leg Squat
10Clean-and-Jerk
↳ 225/145 lbs (102/66 kg)
30Single-Leg Squat
5Clean-and-Jerk
↳ 275/175 lbs (125/79 kg)
30Single-Leg Squat
5Clean-and-Jerk
↳ 315/205 lbs (143/93 kg)
Original WOD
For Time: 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (95/65 lbs) 30 Box Jumps (24/20 in) 15 Clean-and-Jerks (135/85 lbs) 30 Box Jumps (24/20 in) 10 Clean-and-Jerks (185/115 lbs) 30 Single-Leg Squats 10 Clean-and-Jerks (225/145 lbs) 30 Single-Leg Squats 5 Clean-and-Jerks (275/175 lbs) 30 Single-Leg Squats 5 Clean-and-Jerks (315/205 lbs)
Coaching Tips
Strategy
- 1Break up Box Jumps into manageable sets if necessary to avoid burnout.
- 2Focus on hip drive during Clean-and-Jerks to maximize efficiency and technique.
- 3Transition smoothly between movements to maintain heart rate and pacing.
- 4Consider using a strategy for Single-Leg Squats to alternate legs effectively and avoid fatigue.
- 5Be mindful of your form on Clean-and-Jerk; prioritize mechanics over speed at heavier weights.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on Box Jumps to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Engage legs and core to warm up.)
Mobility Work:
- 10 each side Hip Flexor Stretch(Focus on hip mobility.)
- 10 Shoulder Dislocates(Using a resistance band or PVC pipe.)
- 10 each side Ankle Mobility(Mobilize both ankles.)
Activation:
2 rounds- 5 each leg Box Step-Ups(Use a lower height box.)
- 5 Light Clean-and-Jerks - 3-4 min(Focus on form with a lighter weight.)
- 30 seconds each leg Single-Leg Balance(Enhance stabilization and leg strength.)
Scaling Options
Intermediate
Reduce weights and complexity of movements.
- 1
box jump
Reduced box height.
- 2
clean and jerk
Use reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 3
single leg squat
Assisted single-leg squats (holding onto a pole).
Scaled
Focus on bodyweight movements and lower weights.
- 1
box jump
Box step-ups.
- 2
clean and jerk
Use a lighter weight or dumbbells.
Weight: 45/35 lbs (20/15 kg)
- 3
single leg squat
Assisted single-leg squats.