For TimeMetconBenchmark20:00
Open 20.4
Monostructural
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
30Box Jumps
15Clean-and-Jerks
↳ 95/65 lbs (43/29 kg)
30Box Jumps
15Clean-and-Jerks
↳ 135/85 lbs (61/39 kg)
30Box Jumps
10Clean-and-Jerks
↳ 185/115 lbs (84/52 kg)
30Single-Leg Squats
10Clean-and-Jerks
↳ 225/145 lbs (102/66 kg)
30Single-Leg Squats
5Clean-and-Jerks
↳ 275/175 lbs (125/79 kg)
30Single-Leg Squats
5Clean-and-Jerks
↳ 315/205 lbs (143/93 kg)
Time cap: 20 minutes
Coaching Tips
Strategy
- 1Break up the box jumps into manageable sets—try to stay under 10 reps per set if needed.
- 2When performing clean-and-jerks, focus on form over speed, particularly at higher weights; prioritize the hip drive and catch.
- 3Transition quickly between movements, but take brief pauses during heavy lifts to reset your technique if necessary.
- 4Consider lowering the box height or using a step-up if box jumps become too taxing.
- 5Maintain a steady breathing pattern throughout to stay oxygenated, especially during the single-leg squats.
Safety Considerations
Technical Focus
Ensure a stable landing on box jumps to avoid ankle injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Keep a steady pace.)
Mobility:
- 5-10 Hip Flexor Stretch - 30 sec
- 5-10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 5-10 Ankle Mobility Drills - 30 sec(Focus on achieving full range of motion.)
Activation:
2 rounds- 5 Box Step-Ups - 30 sec(Control the ascent and descent.)
- 5 Clean-and-Jerk with PVC Pipe - 30 sec(Focus on technique for the lift.)
- 5 each leg Bodyweight Single-Leg Squats - 30 sec(Practice depth and balance.)
Scaling Options
Intermediate
Weight reduced by ~20%.
- 1
clean and jerks
Use lighter weights.
Weight: 75/55 lbs (34/25 kg)
- 2
single leg squats
Use a box for support if needed.
Scaled
Weight reduced by ~40%.
- 1
clean and jerks
Use lighter weights.
Weight: 55/35 lbs (25/16 kg)
- 2
single leg squats
Perform on a box or use assistance.