Online Qualifier Workouts
2020 CrossFit Games
2 rounds for time of:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-inch deficit
30 front squats, 95 lb.
Time cap: 20 minutes
Download the workout description and scorecard for your division:
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NOTES
Prior to starting the event, each athlete will need to mark a box on the ground and a foot line on the wall, and create the deficit for the handstand push-ups (details in Movement Standards section).
This event begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go!” the athlete may perform 10 deadlifts and 20 handstand push-ups, then move to the second barbell for 30 front squats. Once the 30 front squats are completed, the athlete will move back to the deadlift bar to begin the second round.
The athlete’s score will be the time it takes to complete the event or the number of repetitions completed at the time cap. There is no tiebreak for this event.
Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.
Do NOT use a countdown timer.
EQUIPMENT
- Barbells
- Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division
- Collars to secure the plates on the barbell
- A heel mark and box for the handstand push-ups
- Items such as plates, parallettes, or mats to create deficit for the handstand push-ups
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 142 kg (315 lb.), 115 kg (255 lb.), 79 kg (175 lb.), 43 kg (95 lb.), 34 kg (75 lb.), 29 kg (65 lb.), and 25 kg (55 lb.).
Be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the event standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
- Film the plates and barbells so the loads can be seen clearly.
- Film the measuring process for the handstand push-up setup.
- Videos must be uncut and unedited to accurately display the performance.
- Your judge and a clock or timer must be visible throughout the event.
- Shoot the video so all exercises can be seen clearly meeting the movement standards.
- Videos shot with a fisheye lens or similar lens may be rejected.
- Do NOT use a countdown timer.
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1 of 9Start every rep of the deadlift with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing.
2 of 9The rep is credited when hips and knees reach full extension and the head and shoulders are behind the bar. Collars must be placed outside the plates.
3 of 9Prior to starting, establish the foot line on the wall and measure a box on the floor for the handstand push-up. Stand facing the wall on the same surface the hands will be on during the handstand push-up. The feet can be no wider than hip width. The toes must touch the wall. While standing tall, reach the hands over the head with the elbows locked out, shoulders extended, and thumbs touching. From this position, mark the height of the wrists, then measure down 3 inches and create a line on the wall.
4 of 9Mark the foot line with a permanent marker, chalk, or tape. Judges may restore the line between rounds as needed.
5 of 9Additionally, a 36-inch-wide and 24-inch-deep box must be marked on the surface the hands will be on during the handstand push-up. Create a 4.5-inch deficit for men and a 3-inch deficit for women. Make sure the hands are placed on a firm surface during the handstand push-up.
6 of 9Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Heels must be above the pre-marked line. The palms of the hands must remain inside the lines of the pre-marked box (the fingers may touch the line). The rep is credited upon returning to the starting position.
7 of 9At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the heels must touch above the line at the beginning and end of each rep. Kipping is allowed.
8 of 9Each set of fronts squats must begin with the barbell on the ground. The crease of the hip must be clearly below the top of the knees at the bottom. The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start the movement.
9 of 9The rep is credited when the hips and knees reach full extension and the bar is supported in the front-rack position.