Workout Description

Why This Workout Is Very Hard

This workout combines progressively heavy clean & jerks (ending at 275/315lbs) with high-skill single-leg squats under significant fatigue. The ladder format prevents recovery between heavy lifts, and pistol squats become exponentially harder after multiple rounds of box jumps and heavy barbell work. Most athletes will fail at the heavier weights or struggle with pistols under fatigue, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Progressive loading from 65/95 to 205/315 pounds in clean and jerks makes this primarily a strength-dominant workout.
• Stamina (8/10): High volume box jumps and single-leg squats combined with repeated clean and jerks will severely test muscular endurance capacity.
• Power (8/10): Box jumps and the explosive nature of clean and jerks, especially under fatigue, create high power output demands.
• Endurance (7/10): A 20-minute time cap with continuous movement creates significant cardiovascular demand, especially as loads increase and fatigue accumulates.
• Flexibility (6/10): Clean and jerks require significant ankle, hip, and shoulder mobility, while single-leg squats demand good hip and ankle flexibility.
• Speed (4/10): While there's urgency due to the time cap, heavy loads naturally slow movement speed and require deliberate pacing.

Movements

• Box Jump
• Clean and Jerk
• Pistol Squat

Benchmark Notes

This is CrossFit Open WOD 20.4, a progressive chipper with increasing clean & jerk loads and pistol squats. Since it's scored as 'Reps', athletes accumulate total repetitions completed within the 20-minute time cap. Movement breakdown: 30 box jumps + 15 C&J (65/95) + 30 box jumps + 15 C&J (85/135) + 30 box jumps + 10 C&J (115/185) + 30 pistols + 10 C&J (145/225) + 30 pistols + 5 C&J (175/275) + 30 pistols + 5 C&J (205/315) = 250 total reps. The workout gets progressively harder with heavier loads and pistol squats replacing box jumps. Most athletes will hit a wall at the heavier clean & jerks or struggle with pistol volume. Elite athletes (L9-L10) might complete 270-290+ reps, reaching the final heavy clean & jerks. Advanced athletes (L6-L8) will likely complete 180-240 reps, getting through some pistols. Intermediate athletes (L4-L5) will complete 120-180 reps, potentially reaching the 115/185 clean & jerks. Beginners (L1-L3) will complete 60-120 reps, focusing on the initial box jumps and lighter clean & jerks. The 20-minute time cap is crucial - this prevents unlimited attempts and creates natural breakpoints. Pistol squats are a major limiting factor for many athletes, requiring significant single-leg strength and balance. Final targets: L10: 290+ reps, L5: 180 reps, L1: 60 reps.

Modality Profile

Box Jump and Single Leg Squat are bodyweight gymnastics movements (2/3 = 67%), Clean and Jerk is a weightlifting movement (1/3 = 33%), no monostructural cardio movements present