Open 20.4
The Open
Workout description
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 (185/135 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) Time Cap: 20 Minutes
Warmup:
10
min
Equipment:
Barbell, Plyometric Box
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Approach this workout with a strategic mindset, using powerful but controlled movements for the box jumps to ensure stability and efficiency. For the clean and jerks, prioritize technique over speed—drive through your legs and keep your elbows high to maintain good form. As you move into the single-leg squats, take your time and focus on balance to maximize each rep.
Open 20.4
The Open
Workout description
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 (185/135 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) Time Cap: 20 Minutes
Warmup:
10
min
Equipment:
Barbell, Plyometric Box
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Approach this workout with a strategic mindset, using powerful but controlled movements for the box jumps to ensure stability and efficiency. For the clean and jerks, prioritize technique over speed—drive through your legs and keep your elbows high to maintain good form. As you move into the single-leg squats, take your time and focus on balance to maximize each rep.