Quarterfinals Workouts
2022 CrossFit Games
Format: FF/MM
For time, starting with the women:
40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps
40 synchro toes-to-bars
When the women have finished, the men complete the workout.
♀ 50-lb (22.50-kg) dumbbell, 24-in (61-cm) box, 15-ft rope
♂ 70-lb (32.5-kg) dumbbell, 30-in (76 cm) box, 15-ft rope
Time cap: 30 minutes
Download the workout description and scorecard for your division:
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Notes
Prior to starting the workout, set up the competition floor as shown. Note the climbing rope may be placed anywhere over the 8-ft (2.44-m) line away from the pull-up bar. For safety, the boxes and dumbbells must be positioned over the line at least 8 ft (2.44 m) away from the rope climb. As long as the boxes and dumbbells are at least 8 ft (2.44 m) from the rope, the setup may vary to accommodate the team’s workout space.
This workout begins with all four athletes standing behind the start line furthest from the pull-up bar. After “3, 2, 1 … go,” the female athletes will run across the floor to the pull-up bar, turn around to face the start line, and begin 40 synchronized toes-to-bars. Once finished, the pair will run back to the box to perform 30 synchronized box jumps then move to the dumbbell for 20 synchronized alternating dumbbell snatches. The pair will then move to the rope and accumulate 10 climbs with one athlete working at a time, switching however the athletes choose. After the rope climbs, the team will work back through the dumbbell snatches, box jumps, and toes-to-bars. After the final rep, the pair will run back to the start line, releasing the men to complete their portion of the workout in the same fashion. When the men have finished their final rep, they will run back to the start line. Time stops when both men are back over the start line.
The team’s score is the total time taken to complete the workout. In the event of a time cap, the team’s score will be the total number of repetitions completed.
Equipment
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Tape to mark the floor
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Pull-up bar
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2 boxes at 24-in height (61 cm) and 2 boxes at 30-in height (76 cm)
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Climbing rope, 15 ft (4.57 m)
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2 dumbbells of appropriate weight for each pair*
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb) and 32.5 kg (70 lb).
For each workout, be sure the athletes have 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 workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Video Submission Standards
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Film ALL competition area measurements so the distances and weights can be seen clearly.
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Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athletes during all movements.
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Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.
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Videos must be uncut and unedited to accurately display the performance.
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A clock or timer must be visible throughout the workout.
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Videos shot with a fisheye lens or similar lens may be rejected.
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Do NOT use a countdown timer.
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Ensure the judge does not obstruct the view of the athletes.
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1 of 9Both athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.
2 of 9The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position ahead of the other, they may hold that position for the other athlete. Any part of the feet may make contact with the bar.
3 of 9Each rep begins with both athletes standing with feet on the ground and facing the side of the box. Do NOT angle the box and jump up on the corner.
4 of 9Only the feet may make contact with the box. Using the hands to push into the legs during the jump up is not allowed.
5 of 9The rep is credited when: both athletes’ feet are on top of the box; and both athletes' hips and knees are fully extended, with head and shoulders over the hips at the same time. Jumping off the box and reaching extension in midair is a no rep. If one athlete reaches the finish position ahead of the other, they may hold that position and wait for the other athlete. Athletes may step or jump down from the box.
6 of 9For the dumbbell snatches, both athletes and both dumbbells must remain over the designated line. If the athletes touch or cross the line at any time, the repetition will not count. The dumbbell snatch starts with both heads of the dumbbell on the ground. The pair does not need to touch the dumbbell to the ground at the same time. Athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
7 of 9The rep is credited when: both athletes’ arms, hips, and knees are fully extended; and the dumbbell is clearly over the middle of the athletes’ bodies when viewed from profile. If one athlete reaches the finish position ahead of the other, they may hold that position for the other athlete. Athletes may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Athletes may not receive assistance moving or resetting the dumbbells.
8 of 9Each rep of the rope climb starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted.
9 of 9The rep is credited when one hand clearly touches above the designated 15-ft (4.57-m) mark. Athletes may choose to touch a fixed object, such as a beam or the ceiling, so long as the object is at least 15 ft (4.57 m) high. There is no requirement during the descent of the climb. Each pair of athletes may divide the work as they see fit. There is no minimum work required from each athlete.