2023 CrossFit Games
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
♀ 50 lb
♂ 70 lb
Download the workout description and scorecard for your division:
Prior to starting, set up the floor plan as shown. Face the camera during the crossovers.
This test begins standing tall with the athlete’s back to the dumbbell with the jump rope on the ground. After “3, 2, 1, … go,” turn around and complete 8 dumbbell snatches with the first arm then 8 dumbbell overhead walking lunges using the same arm. After completing the overhead walking lunges, turn around, switch arms and complete the same sequence of 8 dumbbell snatches and 8 overhead walking lunges using the second arm. Then, move to the jump rope and complete 40 crossovers facing the camera. Continue this sequence until the full 12 minutes has expired.
After completing a round, you may begin the next round with the arm of your choice.
Your score will be the total number of repetitions completed before the 12-minute time cap.
There is no tiebreak for this test.
• Dumbbell of appropriate weight for the athlete’s division.*
• Jump rope.
* The official weight is in pounds.
For your convenience, the minimum acceptable weights in kilograms for the dumbbells are 22.5 kg (50 lb) and 32.5 kg (70 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 test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test.
Video Submission Standards
• All athletes MUST submit a video with their score for validation purposes.
• Film ALL competition area measurements so the distances and weights can be seen clearly.
• Use the camera placement provided in the floor plan. The camera should capture a . view of the athlete during all movements.
• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet (90 cm) off the ground.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the test.
• Videos shot with a fisheye lens or similar lens may be rejected.
• Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos.
• Do NOT use a countdown timer.
• Ensure the judge does not obstruct the view of the athlete.
1 of 7Athletes must complete all 8 repetitions with the same arm. The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete 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. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.2 of 7The rep is credited when: The arms, hips, and knees are fully extended and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. The athlete 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 dumbbell.3 of 7The dumbbell must remain overhead. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The non-working hand may not assist with any part of the movement. The athlete must reach the finish position before lowering the dumbbell. Each lunge step begins with the dumbbell in the overhead position, the feet together, and the hips and legs extended.4 of 7The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.5 of 7Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.6 of 7The rope passes under the feet once for each jump. A two-foot take off and landing is required (no speed-steps). The rope must spin forward for the rep to count.7 of 7A rep will be counted every time there is a change from hands crossed to hands uncrossed, or vice versa, AND the rope successfully passes under the feet. A video demonstration can be found here. Only successful jumps are counted, not attempts. Counting begins the first time the hands cross and the rope passes successfully under the feet.