You will have another chance on Sunday! Below is our definitive guide on how to approach CrossFit Open 20.3 Workout from preparation to post-workout.

Warm Up

• 10/10 Up and Over the Fence
• 20/20 PVC Side to Side Swing
• 20 PVC Good Mornings 
• 20 PVC Overhead Squats
• 20 PVC Pass Throughs

The CrossFit 20.4 Workout

For time:

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

♀ 20-in. box ♂ 24-in. box

*Coach's Notes:

Pace through the step ups but go unbroken. Breathe!! Crank through the first round of clean and jerks. As the weight gets heavier, break up according to your skill level.  Then pace through the pistols but try and be unbroken. As the weight gets even heavier, break up however you need to.  Have fun!

CrossFit 20.4 Nutrition

20.4 is upon us and it is sure to weed out quite a few people who aren’t yet cleaning and jerking over 300lbs.

Similar to last week, you aren’t necessarily going to need to carb load for this work out but it will help to have a full storage of glycogen and this starts the day before.

Most importantly, you are going to want to feel fresh as possible. 

This is going to be more about pushing as much as you can get through.

Keeping a bottle with electrolytes and amino acids won’t hurt as a reminder to take a sip and gather yourself to calm down your nervous system and check your form.

Limit high fiber foods that might mess with your digestion and focus on a balance of protein fat and carbohydrates that will keep your energy reserves high and testosterone ready to go.

Some added support from 5 grams of creatine and 1-2grams of beta alanine could help you push a little harder.

Post workout meal should look similar to pre-workout with 40-50 grams of carbs + 25-30 grams of protein

60-90 mins later:

Solid meal with 6-8 Oz easily digestible protein and a carbohydrate like a root vegetable with a side of broth for

Joint recovery is ideal. 

The following day, load up on vitamin c from citrus fruits, berries and leafy greens to get your body recovered.

Good luck 

CrossFit 20.4 Recovery Tips

Recovery Videos:
Follow along the following videos to maximize recovery:

Low Back, Hips and Hamstrings

20.4 Recovery Tips

Legs, legs, and more legs!! This workout looks like a good time and one that will need an even better warm up and cool down to prep and recover effectively while preventing any unnecessary wear and tear on the body.

• Shoulders/posterior chain: begin in a plank position with wrists stacked directly over the wrists. Press back into a downward facing dog opening the shoulders and dropping the heels towards the floor. Bring one leg up (knee to wrist) flexing the front foot, aiming to get the shin of the front leg perpendicular to the body (the closer the heel of the front leg is to the body the less intense the stretch becomes). Extend the back leg directly behind the body while keeping the hips and shoulders squared straight ahead. Take the opposite arm to front leg and thread it through the other arm keeping palm down to the floor. Rest head on the floor while keeping the shoulder of the reaching through in contact with the floor. Spend some time here focusing on your breath and breathing into the belly, melting into the the floor.
  
  
• Calves/feet + an extra helping of many other things including the shoulders/hamstrings/thoracic/lumbar spine: begin barefoot and in a hollow body plank position with shoulders stacked directly over the elbows and wrist. Spread fingers wide. Press back through the palms, open the shoulders by bringing the chest toward the thighs. Pedal out the feet and hold for up to 30 sec while alternating feet with one heel down towards the floor and other leg bent. Once you have spent a few minutes in this stretch begin to rise all the way up onto the ball of the foot reaching full dorsiflexion before bending the legs. From here bring the shins parallel to the floor and heels stacked over the balls of the feet. Hold this stretch for up to 30 sec and then alternate between this and pedaling out the feet.
  
  
• Erector spinae/hips/quadriceps/ankles: begin in a seated position with feet in dorsiflexion, toes touching, and knees wide. Walk the hands forward allowing the torso to melt into the floor with the belly between the quads. Rest your forehead or cheek on the floor, but make sure to balance it out and switch which cheek is resting on the floor halfway through. Focus on your breath throughout the entirety of this passive stretch, breathing deeply into the belly. Spend up to two minutes or more in this position allowing gravity to elongate the spine and relaxing the muscles of the entire body.