20.4 CrossFit Open - Sara Sigmundsdóttir's Strategic Workout Plans

    
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Week four of the Open has arrived! So far this season we've seen a good amount of traditional style CrossFit WODs, starting with longer lung-burners early on and rounding out in a test of the elite with a repeat of an older WOD. Wondering what's coming next?

Stay tuned for more pro tips and suggested warm-up from Sara Sigmundsdóttir as we make our way through the rest of the 2020 Open.

CrossFit Open 20.4 Workout

No surprise, 20.4 is when we see more heavy complex lifts come into play. As predicted we have a chipper stacked with cleans, and a surprise with box jumps and single leg squats added to the mix.

Here's the WOD:

  • 30 box jumps
  • 15 clean and jerks, 65/95 lbs.
  • 30 box jumps
  • 15 clean and jerks, 85/135 lbs.
  • 30 box jumps
  • 10 clean and jerks, 115/185 lbs.
  • 30 single leg squats
  • 10 clean and jerks, 145/225 lbs.
  • 30 single leg squats
  • 5 clean and jerks, 175/275 lbs.
  • 30 single leg squats
  • 5 clean and jerks, 205/315 lbs.

20 minute time-cap

Check the CrossFit Games site for more details and full workout information.  

Strategy and Tips from Sara Sigmundsdóttir

This is a longer workout. Even though the clean and jerks feel light and easy in the beginning, it is important to pace yourself.

It's all about the last three rounds of pistols and heavier weight - that's where you are going to "die" and you don't want your heart rate to be maxed at theta time. 

Aim to improve your speed in each round (negative splits).

Know your limit on the weight and pace yourself to what is heavy for you. 

Have a routine on when to chalk and take breaks. Think about how you want to break it up and pace yourself to keep your heart rate steady. Find your rhythm.

Remember to breathe. Find a spot and look at that spot the whole time, trying to stay relaxed during your movements. Stay focused on what you are doing and not thinking about whats next. 

Warm-Up

Get started on the machines (row, bike, or skierg) for about 20 minutes to get your heart rate up and sweat going. It's important to get your joints loose and muscle warm. Alternate between machines. 

This workout calls for a lot if hip work, so once you are a little warm, stretch your hips out for at least 10 to 15 minutes to help you get down in that pistol position.  

Focus on where you are the most stiff (shoulders, hips, etc.) and work on getting those muscles nice and ready.

Then go through some short rounds to feel the transitions and movements. 

Remember to fuel your workout with a little sugar to have some gas in the tank. 

ICYMI check out Sara Sigmundsdóttir's advice and warm-up tips for 20.3!

To see Sara Sigmundsdóttir's pro tips and warm-up advice for all 2020 Open workouts, be sure to subscribe to the Trifecta YouTube channel. 

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2020 CrossFit Open Predictions

At this point into the Open, the workouts have reached a new level of skill, strength and endurance. Week five is likely to continue the style of traditional CrossFit with a probability for another repeat of an older workout.

To be reminded of what years past have served up, check out last years 19.4 Open with advice from Rich Froning and 18.4 with tips from Brooke Ence. 

Work on Your Moves

Looking to improve your technique? Get a movement refresher for traditional CrossFit movements with our library of video tutorials in the Trifecta App.

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