20.4

Rest day yesterday. On Wednesday I setup an adjustable stand on my desk so I can go between sitting and standing. Also bought an anti fatigue mat. After only a few hours I could tell my back was fighting to get in a better position, so hopefully it helps in the long run. I didn’t stand at the desk today since I needed my legs for the Open workout. I was getting anxious about the workout, so I got to the gym pretty early for the 4pm.

Warm-up

I started with 3:00 on the Echo Bike for 28 cals. Then I did a ton of ankle mobility work to get them primed for pistols, including sitting on ankles, KB on a knee and driving the leg forward, air squats, Cossack squats, step-ups, deep stretch with one foot up on a box, etc. I think I did 5×45, 5×95, and 3×135 clean and jerks. Honestly, not a ton of warm-up needed for me because the first five minutes of the workout was going to be a great warm-up and I didn’t want to be going too fast there.

CrossFit Open Workout 20.4

  • 30 Box Jumps / Step-ups (24″)
  • 15 C&J (95#)
  • 30 Box Jumps / Step-ups
  • 15 C&J (135#)
  • 30 Box Jumps / Step-ups
  • 10 C&J (185#)
  • 30 Pistol Squats
  • 10 C&J (225#)
  • 30 Pistol Squats
  • 5 C&J (275#)
  • 30 Pistol Squats
  • 5 C&J (315#)

Step up and down every rep on the box. Then all singles with the barbell. Both would keep my heart rate under control through the first part of the workout. I had my belt on and tightened it for every set with the barbell. Since I wasn’t jumping, I wore lifting shoes to would help with the pistols. Knee sleeves on too, which I pulled up for the pistols.

Last night I came up with sort of a slow scenario that would still let me get up to the 275# bar, where I would just stop. I haven’t lifted that weight in a couple years and it wouldn’t be worth an attempt with how my back was just feeling last week. Here was the plan:

  • 1:30 Box
  • 1:30 C&J (3:00)
  • 1:30 Box (4:30)
  • 2:30 C&J (7:00)
  • 1:30 Box (8:30)
  • 3:00 C&J (11:30)
  • 2:30 Pistols (14:00)
  • 3:30 C&J (17:30)
  • 2:30 Pistols (20:00)

I got through 200 reps with a 18:27 tiebreak, so I finished the 225# C&J and the 2nd set of pistols like I hoped. 💥  I was ahead of my total pace at every point. Here are my splits (compared to plan) and total time (compared to plan).

  • 1:24 (0:06) – 1:24 (0:06
  • 1:23 (0:07) – 2:47 (0:13)
  • 1:41 (-0:11) – 4:28 (0:02)
  • 1:32 (0:58) – 6:00 (1:00)
  • 1:57 (-0:27) – 7:57 (0:33)
  • 2:02 (0:58) – 9:59 (1:31)
  • 2:20 (0:10) – 12:19 (1:41)
  • 4:42 (-1:12) – 17:01 (0:19)
  • 1:26 (1:04) – 18:27 (1:33)

I thought it felt like my step-ups got slower and they sure did. I gave back time during the 2nd and 3rd sets. Kind of crazy that the 95# cleans took 1:23 and the 135# took 1:32. The 25# plates bounce around so much it’s hard to pick the bar back up. I should have gone faster on the first set of pistols, but was trying to keep my heart rate under control before that 225 pounder. Those heavier cleans took much longer than expected, considering I handled all of the other weights well. I was trying to rest about 20 seconds between each rep there because I knew I was ahead and I didn’t want to miss a jerk.

That workout was a lot of fun. I was nervous about my back holding up, but it was good. My entire back side is really tight now though.

20-4-scorecard.jpeg

 

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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