Crossfit Open workout 20.4 is a chipper in which the weight on the clean and jerks increase while the reps decrease.
This is definitely not the first time a workout like this has been programmed and we actually have a perfect example on how to perform well in this workout no matter where your advantages may be.
Back in 2017 there was a similar workout, 17.3.
For Reps
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
For most of the Crossfit world hitting those heavier snatches was out of the question, even most Games athletes couldn’t hit that last weight.
The most interesting thing about 17.3 however, is that it allowed you to get a great score through a number of ways and sort of “cheat the system”. We can do the same thing with 20.4.
SPEED
The example I will use here is Games athlete Dakota Rager (Finished 23rd at 2017 Crossfit Games).
17.3 was designed to reward the stronger athletes as the weight eventually ended up in the mid 200’s at 245 and 265, but Dakota was able to sort of beat the system with his split times.
He was unable to hit any of the snatches at 245 and any of them at 265 which means that he left 62 reps on the table after finishing his first set of pullups in the round of 245lbs.
Even without hitting either of these weights, Rager ended up scoring 65th in his region for the workout and earning himself a spot to Regionals and subsequently the Games.
That’s the amazing thing about 17.3, you were able to compete at a high level without being able to match the strength of the top athletes just by being fast.
20.4 will be no different than 17.3 for most people and that’s why we brought it up.
If you know exactly where your strength limit is your best strategy is to sprint through the entire workout until you reach that point in order to have the fastest possible tiebreak time.
The only difference between these two workouts is that 20.4 also involves a highly skilled movement (pistol squats).
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If you are unable to do pistol squats it would be wise to wear olympic lifting shoes due to the elevated heel. The elevated heel allows your knee to pass further over your toes and keep your torso more vertical, which will in turn make the movement easier.
STRENGTH
If you are able to handle the heavier weights however, your best strategy would be to take your time throughout the work and conserve energy in order to ensure handling those last 2 barbells.
Finishing the round of 225/145 clean and jerks will likely be the largest separator in 20.4 so if you know that you can get to the clean and jerks at 275/175 take your time and make sure you hit at least one rep.
Crossfit has shown throughout the years how much they value strength, but with a workout like this even if you are not yet at the required strength level you can still achieve a great score.
You can also check out Ben Smith’s 20.4 split times below.
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