Community
2026 CrossFit Games
Details
Division
Individual
Comp Gender
Men
Iron House CrossFit
2 rounds for time of:
150 double-unders
100 air squats
50 alternating dumbbell snatches
Time cap: 20 minutes
♀ 35 lb (15 kg)
♂ 50 lb (22.5 kg)
Level 8 - Workout 4 brought to you by
Download the workout description and scorecard for your division:
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DOWNLOAD YOUR SCORECARD
QUICK START
- Start standing tall with your rope in hand.
- At “go,” complete your designated reps on the jump rope.
- Then, place your rope on the ground and complete the designated squats.
- Then, complete the 50 alternating dumbbell snatches.
- Complete another round of each movement.
- Time stops at the completion of the final dumbbell snatch.
- Your score will be the time taken to complete the workout.
NOTES
Level 6 - Level 3 athletes may choose a combination of single-unders or double-unders. If choosing to complete double-unders, each repetition will count as 3 single-unders when entering scores.
TIEBREAK
- Record the time when you have completed the first round.
- In the event of a time cap where athletes tie on total reps completed, the athlete who completed the first round faster will win the tie.
- Athletes who complete the workout under the time cap will not enter a tiebreak score.
EQUIPMENT
- Jump rope
- Dumbbell based on the requirements of your level
Refer to APPENDIX D in the 2026 CrossFit Games Rulebook for complete equipment details.
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1 of 12Double-Unders: The rope passes under the feet twice during a single jump. The rope must spin forward.
2 of 12NOTES: In the event of a time cap during the jump rope, every double-under completed will count as 3 reps on the scorecard. For example: 53 completed double-unders = 159 reps on the scorecard.
3 of 12Common no-reps include but are not limited to: Crediting attempts instead of successful reps. Spinning the rope backward.
4 of 12The Air Squat: Each rep starts with the athlete standing tall with the hips and knees fully extended.
5 of 12The crease of the hip must clearly pass below the top of the knees in the bottom position.
6 of 12The rep is credited when the athlete’s hips and knees are fully extended.
7 of 12Common no-reps include but are not limited to: Squatting at or above parallel. Not standing to full extension of the knees and hips.
8 of 12Alternating Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The rep is credited when: Knees, hips, and elbow of the working arm are fully extended. The middle of the dumbbell is in line with or behind the body when viewed from the side. NOTES: Athletes MUST alternate hands after each successful rep.
9 of 12Common no-reps include but are not limited to: Placing the non-working hand/ arm on the thigh or anywhere on the body.
10 of 12Touching only one head of the dumbbell to the ground, or not touching the ground at all.
11 of 12Lowering the dumbbell before reaching full extension of the elbow, knees, or hips.
12 of 12Finishing with the dumbbell in front of the body. NOTE: If a no-rep is given for any reason, the athlete must repeat the repetition, starting with either arm.